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Will Tennyson's 5 Day Split (Slightly modified)
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Will Tennyson's 5 Day Split (Slightly modified) routine by ugoindownsaka is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Super sets (link ? icon) isn't superset but alternative. Just pick one of two exercises. I did it because my gym don't have all the equipment. 20 reps mean MYO match
Routine detail
Day 1
Workout Day #1
Est. 77 min
9 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
6 Sets x 8 Reps
Weighted Pull-Up
5 Sets x 8 Reps
Machine Bench Press
3 Sets x 15 Reps
T Bar Row
3 Sets x 14 Reps
Full rom laterals
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Y Raise
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 2
Workout Day #2
Est. 92 min
12 exercises
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 20 Reps
Cable Bicep Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 3
Workout Day #3
Est. 73 min
9 exercises
Barbell Bench Press
6 Sets x 8 Reps
Machine Seated Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Neutron grip pulldown (MYO)
4 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Upright Row
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 4
Workout Day #4
Est. 83 min
10 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Sumo Deadlift
5 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 14 Reps
Day 5
Workout Day #5
Est. 51 min
6 exercises
Machine Fly
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
