5 days split - JEFIT

5 days split - JEFIT

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5 days split

AUDIO TIP

General

Intermediate

Machine strength

Plan Details

The 5 days split routine by JustasV is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

everything is done in 4 sets and try to get 8-12 reps, 1 time a month do your max. Sundays you choose only one option of the cardios listed and do the core

Routine detail

Mon

Chest and triceps

Est. 46 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Tue

Back and Biceps

Est. 58 min

9 exercises

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Thu

shoulders and triceps

Est. 52 min

8 exercises

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

3 Sets x 8 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

Fri

legs and biceps

Est. 72 min

11 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 8 Reps

Barbell Hack Squat Demonstration

Barbell Hack Squat

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 8 Reps

Sun

cardio and core

Est. 240 min

10 exercises

Rowing Demonstration

Rowing

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Step Machine Demonstration

Step Machine

1 Set

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Leg Raise Demonstration

Leg Raise

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 8 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps