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5-day split by Christoffer (Short)
General
Advanced
Machine strength
Plan Details
The 5-day split by Christoffer (Short) routine by aikicoof is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Shoulders and back
Est. 66 min
10 exercises
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Tue
Chest and triceps
Est. 70 min
10 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable one arm standing fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Thu
Legs and abs
Est. 67 min
10 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 5 Reps
Machine Calf Press
3 Sets x 5 Reps
Cable Crunch
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Fri
Back and biceps
Est. 79 min
11 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Barbell Curl
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Sun
Chest and abs
Est. 75 min
11 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Drop Push-Up
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
