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Total Body 5 Day Routine - Chest Focus
Bulking
Intermediate
Dumbbell
Plan Details
The Total Body 5 Day Routine - Chest Focus routine by Gman2002 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a bulking routine that works every muscle group but has a focus on the chest. MONDAY - CHEST 75/25 - Perform all exercises with 75% of your one rep max for 25 reps in as few sets as possible. Rest is only 20 seconds between sets and 2 minutes between exercises. TUESDAY - LEGS & CORE - Perform the squats in straight sets. All other exercises will be performed in supersets 2/3, 4/5, 6/7, 8/9. 2 minutes rest after each superset. WEDNESDAY - SHOULDERS & ARMS - Perform all exercises in supersets 1/2/3, 4/5/6, 7/8/9, 10/11/12. 2 minutes rest after each superset. THURSDAY - CHEST 50/50 - Perform all exercises with 50% of your one rep max for 50 reps in as few sets as possible. Rest as needed. Light weight high reps. FRIDAY - BACK & BICEPS. Perform the exercises in straight sets with 60 seconds rest between sets.
Routine detail
Mon
Chest 75/25
Est. 38 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Cable Cross-Over
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Weighted Tricep Dip
5 Sets x 5 Reps
Tue
Legs & Core
Est. 77 min
9 exercises
Barbell Squat
4 Sets x 10 Reps
Plank
4 Sets
Kettlebell Goblet Squat
4 Sets x 10 Reps
Bridge
4 Sets
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Side Bridge
4 Sets
Back Hyperextension
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Wed
Shoulders & Arms
Est. 67 min
12 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Thu
Chest 50/50
Est. 50 min
7 exercises
Push-Up
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Fri
Back & Biceps
Est. 67 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Bicep Curl (Supine)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Drag Curl
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Cable Pulldown Bicep Curl
4 Sets x 8 Reps
Cable Reverse Crossover
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
