5 Day/Week - 80's (Definition, Master) - JEFIT

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5 Day/Week - 80's (Definition, Master) - JEFIT

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5 Day/Week - 80's (Definition, Master)

AUDIO TIP

General

Intermediate

Machine strength

Plan Details

The 5 Day/Week - 80's (Definition, Master) routine by JKFarias is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

This routine focuses on muscular endurance, fat burning, and hypertrophy, in other words the slow building of muscle, while at the same time burning fat, over increasing maximal strength or power.

Routine detail

Day 1

Chest, Legs & Tri's

Est. 84 min

7 exercises

Barbell Bench Squat Demonstration

Barbell Bench Squat

5 Sets x 20 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 20 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 15 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 15 Reps

Day 2

Back, Calves & Bi's

Est. 93 min

9 exercises

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

1 Set x 12 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 20 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

5 Sets x 20 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 20 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 20 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

3 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 15 Reps

Day 3

Traps & Core

Est. 80 min

7 exercises

Barbell Shrug Demonstration

Barbell Shrug

5 Sets x 20 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

5 Sets x 20 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 20 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 15 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 15 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

3 Sets x 15 Reps

Day 4

Shoulders & Legs

Est. 92 min

9 exercises

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

3 Sets x 15 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 20 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

5 Sets x 20 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Hang, Outside Demonstration

Hang, Outside

3 Sets

Hang, Inside Demonstration

Hang, Inside

3 Sets

Day 5

Bis, Tris, Calves

Est. 92 min

8 exercises

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 15 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

5 Sets x 20 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 20 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 20 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 20 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps