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5 day Muscle split with extra Chest & Bi's
General
Intermediate
Barbell
Plan Details
The 5 day Muscle split with extra Chest & Bi's routine by Nik1977 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 56 min
10 exercises
Push-Up
5 Sets x 8 Reps
Barbell Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Bench Dip
2 Sets x 8 Reps
Tue
Biceps & Forearms
Est. 35 min
7 exercises
Band Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Wed
Shoulders (extra Chest D2)
Est. 61 min
10 exercises
Push-Up
5 Sets x 8 Reps
Barbell Bench Press
10 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Thu
Back (extra Biceps D2)
Est. 53 min
10 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Fri
Legs (extra Chest D3)
Est. 48 min
6 exercises
Barbell Bench Press
10 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
10 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Any
Running
Est. 32 min
1 exercise
Running
1 Set
