5 DAY SPLIT + ABS N GLUTES

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5 DAY SPLIT + ABS N GLUTES - JEFIT

5 DAY SPLIT + ABS N GLUTES

AUTOPLAY

Bulking

Intermediate

Machine strength

Plan Details

The 5 DAY SPLIT + ABS N GLUTES routine by SvlxMon is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Day 1: Chest /Abs* Day 2: Legs / GLUTS Day 3: Back /Abs* Day 4: Shoulder / GLUTS Day 5: Arms/Abs* Day 6: Rest (PURO CADRIO) DAY 7 By the seventh day God had finished the work he had been doing; so on the seventh day he rested from all his work.

Routine detail

Any

REST

Est. 0 min

0 exercises

This day is empty

Any

Rest (PURO CADRIO)

Est. 0 min

0 exercises

This day is empty

Any

Chest /Abs*

Est. 93 min

10 exercises

Smith Machine Incline Bench Press

4 Sets x 15 Reps

Barbell Bench Press

4 Sets x 15 Reps

Barbell Decline Bench Press

4 Sets x 15 Reps

Machine Fly

4 Sets x 15 Reps

Machine Bench Press

4 Sets x 15 Reps

Machine Inner Chest Press

4 Sets x 15 Reps

Air Bike

3 Sets x 15 Reps

Parallel Bar Hip Raise

3 Sets x 15 Reps

Machine Ab Crunch

3 Sets x 15 Reps

Weighted Trunk Rotation

3 Sets x 15 Reps

Any

Back /Abs*

Est. 86 min

9 exercises

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Cable Elevated Row

4 Sets x 15 Reps

Front back pulldown

4 Sets x 15 Reps

Air Bike

4 Sets x 15 Reps

Parallel Bar Hip Raise

4 Sets x 15 Reps

Machine Ab Crunch

4 Sets x 15 Reps

Weighted Trunk Rotation

4 Sets x 15 Reps

Back Hyperextension

4 Sets x 15 Reps

Any

Shoulder / GLUTS

Est. 83 min

8 exercises

Arm Circles

4 Sets x 15 Reps

Dumbbell Alternating Lateral Raise

4 Sets x 15 Reps

Machine Shoulder Press

4 Sets x 15 Reps

Weight Plate High Front Raise

4 Sets x 15 Reps

Machine Shoulder Press closed grip

4 Sets x 15 Reps

Machine Deltoid Raise

4 Sets x 15 Reps

Hip Extension (Standing)

4 Sets x 15 Reps

Smith Machine Split Squat

4 Sets x 15 Reps

Any

Legs / GLUTS

Est. 80 min

8 exercises

Machine Leg Press

4 Sets x 15 Reps

Machine Leg Extension

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Leg Press (Wide Stance)

4 Sets x 15 Reps

Machine Calf Press

4 Sets x 15 Reps

Smith Machine Split Squat

4 Sets x 15 Reps

Hip Extension (Standing)

4 Sets x 15 Reps

Barbell Hip Thrust

3 Sets x 8 Reps

Any

Arms/Abs*

Est. 92 min

9 exercises

Bicep Stretch

4 Sets x 15 Reps

Tricep Stretch

4 Sets x 15 Reps

Barbell Curl (Close Grip)

4 Sets x 15 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 15 Reps

Preacher Curl Machine

4 Sets x 15 Reps

Dumbbell Concentration Curl

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 15 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

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5 DAY SPLIT + ABS N GLUTES

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