5 day split RL - JEFIT

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5 day split RL - JEFIT

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5 day split RL

AUDIO TIP

Sport

Intermediate

Machine strength

Plan Details

The 5 day split RL routine by ronnyleehar is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.

Above 40. Strength, muscle, segregation with rest. Compound exercises with time restriction. Time limit below 45min. Can remove exercises if go over time

Routine detail

Mon

Leg rear

Est. 0 min

10 exercises

Kettlebell Sumo High Pull Demonstration

Kettlebell Sumo High Pull

3 Sets x 8 Reps

Smith Machine Bulgarian Split Squat Demonstration

Smith Machine Bulgarian Split Squat

3 Sets x 8 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 8 Reps

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

3 Sets x 8 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 8 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 8 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

3 Sets x 8 Reps

Weight Plate Neck Flexion (Supine) Demonstration

Weight Plate Neck Flexion (Supine)

3 Sets x 8 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

3 Sets x 8 Reps

Tue

Back Lats bis

Est. 0 min

7 exercises

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

3 Sets x 8 Reps

Cable Grip Lat Pulldown (Narrow Grip) Demonstration

Cable Grip Lat Pulldown (Narrow Grip)

3 Sets x 8 Reps

Dumbbell Pullover on Stability Ball Demonstration

Dumbbell Pullover on Stability Ball

3 Sets x 8 Reps

Wed

Delts front mobility

Est. 0 min

11 exercises

Cable Internal Rotation Demonstration

Cable Internal Rotation

3 Sets x 8 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 8 Reps

Cable Pallof Press with Rotation Demonstration

Cable Pallof Press with Rotation

3 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

Dumbbell One-Arm Incline Lateral Raise Demonstration

Dumbbell One-Arm Incline Lateral Raise

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Cable Rope Row to Neck Demonstration

Cable Rope Row to Neck

3 Sets x 8 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise (Side-Lying) Demonstration

Dumbbell Lateral Raise (Side-Lying)

3 Sets x 8 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

3 Sets x 8 Reps

Fri

Leg Front

Est. 0 min

20 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 8 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 8 Reps

Smith Machine Bench Squat Demonstration

Smith Machine Bench Squat

3 Sets x 8 Reps

Smith Machine Front Squat Demonstration

Smith Machine Front Squat

3 Sets x 8 Reps

Machine Squat Demonstration

Machine Squat

3 Sets x 8 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 8 Reps

Sissy Squat Demonstration

Sissy Squat

3 Sets x 8 Reps

Kneeling Hip Flexor Demonstration

Kneeling Hip Flexor

3 Sets x 8 Reps

Barbell Overhead Squat Demonstration

Barbell Overhead Squat

3 Sets x 8 Reps

World's Greatest Stretch Demonstration

World's Greatest Stretch

3 Sets x 8 Reps

Hack Squat (Narrow Stance) Demonstration

Hack Squat (Narrow Stance)

3 Sets x 8 Reps

Barbell Rocking Standing Calf Raise Demonstration

Barbell Rocking Standing Calf Raise

3 Sets x 8 Reps

Quadricep Stretch Demonstration

Quadricep Stretch

3 Sets x 8 Reps

Wall Calf Stretch Demonstration

Wall Calf Stretch

3 Sets x 8 Reps

Hip Flexor Stretch Demonstration

Hip Flexor Stretch

3 Sets x 8 Reps

All Fours Quad Stretch Demonstration

All Fours Quad Stretch

3 Sets x 8 Reps

Smith Machine Single-Leg Calf Raise Demonstration

Smith Machine Single-Leg Calf Raise

3 Sets x 8 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

3 Sets x 8 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 8 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

3 Sets x 8 Reps

Any

Chest triceps

Est. 0 min

11 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

2 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Barbell Bench Press (Wide Grip) Demonstration

Barbell Bench Press (Wide Grip)

3 Sets x 8 Reps

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

3 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 8 Reps