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5 Day Splits
General
Intermediate
Dumbbell
Plan Details
The 5 Day Splits routine by WailBadr is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 day split
Routine detail
Day 1
Chest
Est. 62 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Day 2
Shoulders
Est. 66 min
7 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Day 3
Arms
Est. 76 min
8 exercises
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Barbell Seated Tricep Extension
4 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 15 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 15 Reps
