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Cycle 2 - 5x5 Mega sets
General
Advanced
Machine strength
Plan Details
The Cycle 2 - 5x5 Mega sets routine by alan.sakoman is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
A/B/C split, built on 5X5 principle but as a triple set.
Routine detail
Mon
Circuit 1
Est. 57 min
8 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Machine Calf Raise
5 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Wed
Circuit 2
Est. 53 min
8 exercises
Barbell Bench Press
5 Sets x 5,5,5,5,1 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
5 Sets x 5 Reps
Push-Up
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
Cable Cross-Over
5 Sets x 5 Reps
Leverage Decline Chest Press
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Fri
Circuit 3
Est. 55 min
8 exercises
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Chin-Up with Knee Raise
5 Sets x 5 Reps
Machine Lat Pulldown
5 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Leverage Machine Iso Row
5 Sets x 5 Reps
Cable Bicep Curl
3 Sets x 12 Reps
