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Andy's 5 Day Split Routine
Bulking
Advanced
Machine strength
Plan Details
The Andy's 5 Day Split Routine routine by derixag is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Legs and Calves
Est. 47 min
6 exercises
Hack Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Day 2
Chest
Est. 50 min
6 exercises
Leverage Chest Press
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Day 3
Back and Traps
Est. 49 min
6 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Rope Seated Row
4 Sets x 8 Reps
Leverage Machine Shrug
4 Sets x 8 Reps
Day 4
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 5
Shoulder
Est. 42 min
5 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Day 6
Biceps and Triceps
Est. 75 min
9 exercises
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 8 Reps
Dumbbell Tate Press
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Day 7
Rest Day or Start Day 1
Est. 0 min
0 exercises
This day is empty
