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Fitness 5x5
General
Beginner
Barbell
Plan Details
The Fitness 5x5 routine by thesecondwave is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine was designed for bodybuilding beginners who want to gain muscle. This 5 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Bryst og Biceps
Est. 54 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Tue
Rygg & Triceps
Est. 68 min
10 exercises
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
T Bar Row
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Thu
Skuldre & Bein
Est. 79 min
11 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Dublin Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Fri
Core
Est. 46 min
7 exercises
Pull-Up
5 Sets x 5 Reps
Barbell Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Sat
5x5
Est. 44 min
5 exercises
Chin-Up with Knee Raise
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
