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Ali's 5 day Split Routine
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The Ali's 5 day Split Routine routine by aspeakman17 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Created to train each muscle group proportionately while simultaneously building and strengthening each muscle group.
Routine detail
Day 1
Chest & Triceps
Est. 0 min
6 exercises
Dumbbell Deep Push-Up
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Tricep Kickback
4 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Day 2
Legs
Est. 0 min
7 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Day 3
Back & Biceps
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Day 4
Core & Cardio
Est. 0 min
7 exercises
Air Bike
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Sit-Up
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Plank
4 Sets
Parallel Bar Hip Raise
4 Sets x 10 Reps
Treadmill Running
3 Sets
Day 5
Shoulders & Forearms
Est. 0 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Cable Behind the Back Wrist Curl
4 Sets x 10 Reps
