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5
Sport
Advanced
Dumbbell
Plan Details
The 5 routine by NexDeus is a 8 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Mon
Leg
Est. 41 min
7 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Calf Raise
1 Set x 20 Reps
Machine Seated Calf Raise
1 Set x 20 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Tue
Shoulders
Est. 56 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Dumbbell Alternating Bent-Over Reverse Fly
4 Sets x 10 Reps
KettleBell Front Raise
4 Sets x 10 Reps
KettleBell Upright Row
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Wed
Back
Est. 46 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Hammer Strength Iso-Lateral High Row
3 Sets x 15 Reps
Cable Lateral Full Range of Motion
3 Sets x 15 Reps
Thu
Arms
Est. 53 min
6 exercises
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Fri
Chest
Est. 39 min
5 exercises
Barbell Decline Bench Press
3 Sets x 15 Reps
Hammer Strength Iso-Lateral Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 16 Reps
Any
Trap
Est. 54 min
5 exercises
Dumbbell Shoulder Shrug
3 Sets x 50 Reps
High Pull
3 Sets x 12 Reps
Single Arm Dumbbell Upright Row
4 Sets x 50 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Low-Cable Face Pull
1 Set x 60 Reps
Any
Cobra
Est. 122 min
12 exercises
Stationary Bike
1 Set
Barbell Romanian Deadlift
4 Sets x 10 Reps
Behind Neck Pull Up
1 Set x 60 Reps
One-armed Pull Up
1 Set x 60 Reps
Chin-Up (Close Grip)
1 Set x 60 Reps
Pull-Up
1 Set x 60 Reps
Barbell Bent-Over Row
3 Sets x 60 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Hammer Strength Iso-Lateral High Row
4 Sets x 60 Reps
Hammer Strength Middle Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 60 Reps
Any
Deads
Est. 31 min
1 exercise
Barbell Deadlift
10 Sets x 10 Reps
