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5 days bb heavy light
General
Beginner
Barbell
Plan Details
The 5 days bb heavy light routine by damon salakas is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
legs monday
Est. 55 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
2 Sets x 8 Reps
Barbell Lunge
2 Sets x 8 Reps
Barbell Hip Thrust
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Hack Calf Raise
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Day 2
heavy chest tris light shoulders
Est. 65 min
12 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
2 Sets x 6 Reps
Dumbbell Decline Fly
2 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
2 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 6 Reps
Barbell Tricep Extension (Supine)
2 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 6 Reps
Barbell Upright Row
2 Sets x 16 Reps
Dumbbell Lateral Raise
2 Sets x 16 Reps
Smith Machine Rear Shoulder Press
2 Sets x 16 Reps
Barbell Rear Military Press
2 Sets x 16 Reps
Barbell Rear Press
2 Sets x 8 Reps
Day 3
light back heavy bis
Est. 52 min
9 exercises
Pull-Up
4 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Machine Back Extension
2 Sets x 12 Reps
Dumbbell Bent-Over Raise
2 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
2 Sets x 8 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Day 4
light chest tris heavy delts
Est. 47 min
8 exercises
Barbell Push Press
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 12 Reps
Barbell Incline Bench Press
2 Sets x 12 Reps
Push-Up
2 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Bench Dip
2 Sets x 12 Reps
Day 5
heavy back light bis
Est. 45 min
7 exercises
Weighted Pull-Up
4 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 6 Reps
Dumbbell One-Arm Row
2 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
2 Sets x 16 Reps
Barbell Concentration Curl (Close Grip)
2 Sets x 16 Reps
