Ali's 5 day Split Routine - JEFIT

Ali's 5 day Split Routine - JEFIT

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Ali's 5 day Split Routine

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The Ali's 5 day Split Routine routine by aspeakman17 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Day 1

Chest & Triceps

Est. 0 min

8 exercises

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

4 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Dumbbell Tricep Kickback Demonstration

Dumbbell Tricep Kickback

4 Sets x 10 Reps

Day 2

Legs

Est. 0 min

10 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

1 Set x 10 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 8 Reps

Day 3

Back & Biceps

Est. 0 min

8 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Day 4

Core & Cardio

Est. 0 min

7 exercises

Air Bike Demonstration

Air Bike

4 Sets x 10 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 10 Reps

Sit-Up Demonstration

Sit-Up

4 Sets x 10 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 10 Reps

Plank Demonstration

Plank

4 Sets

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

3 Sets

Day 5

Shoulders & Forearms

Est. 0 min

10 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

4 Sets x 10 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

4 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

4 Sets x 10 Reps

Cable Behind the Back Wrist Curl Demonstration

Cable Behind the Back Wrist Curl

4 Sets x 10 Reps