Winter 2017 (5-Day Split) - JEFIT

Winter 2017 (5-Day Split) - JEFIT

Winter 2017 (5-Day Split) banner

Winter 2017 (5-Day Split)

Bulking

Advanced

Machine strength

Plan Details

The Winter 2017 (5-Day Split) routine is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Any

Day 5-Arms/Abs

Est. 85 min

11 exercises

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 8 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

5 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

3 Sets x 8 Reps

Knealing Torso Rotation w/ Tricep Rope Demonstration

Knealing Torso Rotation w/ Tricep Rope

4 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 8 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 8 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 8 Reps

Kettlebell Farmer’s Walk Demonstration

Kettlebell Farmer’s Walk

3 Sets x 8 Reps

Any

Day 4-Legs

Est. 76 min

9 exercises

Band Barbell Squats Demonstration

Band Barbell Squats

5 Sets x 8 Reps

Machine Calf Press Demonstration

Machine Calf Press

5 Sets x 8 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

4 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

4 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

5 Sets x 8 Reps

Any

Day 1-Chest/Abs

Est. 65 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

7 Sets x 8 Reps

TRX Knee Tucks 3-Way Demonstration

TRX Knee Tucks 3-Way

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 8 Reps

Medicine Ball Plyo 1-Arm Push-up Demonstration

Medicine Ball Plyo 1-Arm Push-up

4 Sets x 18 Reps

Off Bench Obliques Demonstration

Off Bench Obliques

4 Sets x 8 Reps

Any

Day 2-Back

Est. 76 min

9 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 8 Reps

Pull Up and Hold 3-5 seconds Demonstration

Pull Up and Hold 3-5 seconds

5 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

5 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Handle/Cable Wide Grip Pulldown Demonstration

Handle/Cable Wide Grip Pulldown

5 Sets x 8 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 8 Reps

Cable 2-Arm Pulldown Demonstration

Cable 2-Arm Pulldown

4 Sets x 8 Reps

Close Grip Lat Pulldown (V Handle)

4 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 8 Reps

Any

Day 3-Shoulders/Abs

Est. 67 min

8 exercises

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

5 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 8 Reps

Shrugs (Lunge Machine) Demonstration

Shrugs (Lunge Machine)

5 Sets x 8 Reps

Cable Upright Row Demonstration

Cable Upright Row

4 Sets x 8 Reps

Dumbell Lateral to Front Shoulder Raise Demonstration

Dumbell Lateral to Front Shoulder Raise

4 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 8 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

4 Sets x 8 Reps