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5 day split.
General
Beginner
Barbell
Plan Details
The 5 day split. routine by leescott85 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
heavy, 100s, drop Sets.
Routine detail
Day 1
chest
Est. 18 min
5 exercises
Barbell Bench Press
4 Sets x 6 Reps
Cable Cross-Over
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Machine Fly
4 Sets x 6 Reps
Push-Up
4 Sets x 6 Reps
Day 2
legs
Est. 17 min
5 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Smith Machine Reverse Calf Raise
4 Sets x 6 Reps
Day 3
shoulders
Est. 16 min
5 exercises
barbell overhead shoulder press
4 Sets x 6 Reps
ez bar upright row
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Dumbbell Front Raise
4 Sets x 6 Reps
Machine Reverse Fly
4 Sets x 6 Reps
Day 4
arms
Est. 22 min
6 exercises
Dip
4 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 6 Reps
EZ Bar Curl
4 Sets x 6 Reps
Dumbbell Incline Hammer Curl
4 Sets x 6 Reps
Cable Bicep Curl
4 Sets x 6 Reps
Day 5
back
Est. 17 min
5 exercises
Pull-Up
4 Sets x 6 Reps
Cable V Bar Pulldown
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Dumbbell Prone Incline Shrug
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Day 6
complex fat burner 20 mins
Est. 45 min
5 exercises
Barbell Push Press
10 Sets x 6 Reps
Barbell Front Squat
10 Sets x 7 Reps
Barbell Bent-Over Row
10 Sets x 8 Reps
Barbell Deadlift
10 Sets x 6 Reps
Barbell Deep Squat
10 Sets x 10 Reps
Day 7
cardio
Est. 10 min
4 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Rowing
1 Set
Indoor Cycling
1 Set
