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5 Day split
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The 5 Day split routine by Rayder1976 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 Day Split
Routine detail
Tue
Legs
Est. 0 min
8 exercises
Arm Circles
2 Sets x 15 Reps
Bodyweight Squat
2 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Wed
Chest/Triceps
Est. 0 min
9 exercises
Arm Circles
2 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Thu
Back
Est. 0 min
7 exercises
Arm Circles
2 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Fri
Shoulders
Est. 0 min
6 exercises
Arm Circles
2 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Sat
Biceps
Est. 0 min
8 exercises
Arm Circles
2 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
