5 Days Plan - JEFIT

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5 Days Plan - JEFIT

5 Days Plan banner

5 Days Plan

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The 5 Days Plan routine by AR-Drag is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Mon

Shoulders & Chest

Est. 0 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 12 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

4 Sets x 12 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 12 Reps

Tue

Triceps & Back

Est. 0 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Dip Demonstration

Dip

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Thu

Legs & Biceps

Est. 0 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 12 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12 Reps

Barbell Preacher Curl (Overhand) Demonstration

Barbell Preacher Curl (Overhand)

4 Sets x 12 Reps

Fri

Chest & Shoulders

Est. 0 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

4 Sets x 12 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

4 Sets x 12 Reps

Dumbbell Seated Front Raise Demonstration

Dumbbell Seated Front Raise

4 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 12 Reps

Sat

Biceps & Triceps

Est. 0 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 12 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

4 Sets x 12 Reps

Barbell Reverse Preacher Curl Demonstration

Barbell Reverse Preacher Curl

4 Sets x 12 Reps

Dip Demonstration

Dip

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps