1-5 Day Week - 80's (Double Legs) - JEFIT

1-5 Day Week - 80's (Double Legs) - JEFIT

1-5 Day Week - 80's (Double Legs) banner

1-5 Day Week - 80's (Double Legs)

AUDIO TIP

General

Advanced

Machine strength

Plan Details

The 1-5 Day Week - 80's (Double Legs) routine by JKFarias is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine based on the old 90's early 2000's bodybuilders who used to do two-a-days. Two body parts, 15-20 reps per set, 3-4 sets to failure.

Routine detail

Day 1

Chest & Legs

Est. 107 min

7 exercises

Barbell Bench Squat Demonstration

Barbell Bench Squat

5 Sets x 20 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 20 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 20 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 20 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 20 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 20 Reps

Day 2

Back, Calves, Bi's

Est. 109 min

9 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 20 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 20 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 20 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

4 Sets x 20 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 20 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 15 Reps

Day 3

Traps & Core

Est. 83 min

7 exercises

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 20 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 20 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 20 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

4 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Day 4

Shoulders & Legs

Est. 84 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 20 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

4 Sets x 20 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 15 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

3 Sets x 15 Reps

Cable External Rotation Demonstration

Cable External Rotation

4 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Day 5

Bis, Tris, Calves

Est. 134 min

9 exercises

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 20 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 20 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

5 Sets x 20 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 20 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 20 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

4 Sets x 20 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 20 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 20 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 20 Reps