ALAMEEN's 5 Days Plan - JEFIT

ALAMEEN's 5 Days Plan - JEFIT

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ALAMEEN's 5 Days Plan

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The ALAMEEN's 5 Days Plan routine by ALAMEEN is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

High frequency full body training for intermediate-level lifters. Every day we focus on one exercise from the 5x5 work out and this will help you keep track of your strength gain and overall progress.

Routine detail

Day 1

Workout Day #1

Est. 71 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 8 Reps

Day 2

Workout Day #2

Est. 71 min

8 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 8 Reps

Dumbbell Tricep Kickback Demonstration

Dumbbell Tricep Kickback

4 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Jump Squat Demonstration

Jump Squat

4 Sets x 8 Reps

Day 3

Workout Day #3

Est. 72 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 8 Reps

Cable Shrug Demonstration

Cable Shrug

4 Sets x 8 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

4 Sets x 8 Reps

Day 4

Workout Day #4

Est. 69 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 5 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 8 Reps

Weight Plate High Front Raise Demonstration

Weight Plate High Front Raise

4 Sets x 8 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

4 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 8 Reps

Day 5

Workout Day #5

Est. 78 min

9 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 5 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Dip Demonstration

Dip

4 Sets x 8 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

4 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Wrist Roller Demonstration

Wrist Roller

4 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 8 Reps