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5 day split(Build Muscle | Lose Fat)
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The 5 day split(Build Muscle | Lose Fat) routine by adamcapo is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 DAY BODY PART SPLIT WORKOUT
Routine detail
Mon
Back
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Tue
Chest and Abs
Est. 0 min
7 exercises
Barbell Incline Bench Press
4 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Push-Up
3 Sets
Machine Ab Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Wed
New Workout
Est. 0 min
0 exercises
This day is empty
Thu
Legs
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Smith Machine Reverse Calf Raise
4 Sets x 20 Reps
Fri
Shoulder and Abs
Est. 0 min
7 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 15 Reps
Decline Bench Rotational Sit-Up
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Sat
New Workout
Est. 0 min
0 exercises
This day is empty
Sun
Arms
Est. 0 min
6 exercises
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
