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5 day split
AUDIO TIP
Sport
Intermediate
Machine strength
Plan Details
The 5 day split routine by jwboss1199 is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Massive build not for the weak minded do all sets to failure 30 second rest in between.
Routine detail
Mon
Workout 1
Est. 0 min
5 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Tue
Workout 2
Est. 0 min
7 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Wed
Workout 3
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Thu
Workout 4
Est. 0 min
10 exercises
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Rear Delt Row to Neck
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Stability Ball Crunch
3 Sets x 8 Reps
Side Bridge
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Fri
Workout 5
Est. 0 min
7 exercises
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
