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5WW: 5 Day Workout for Workers
Bulking
Intermediate
Machine strength
Plan Details
The 5WW: 5 Day Workout for Workers routine by gabrielomana is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine designed to generate weekly: • Frequency 2 in Chest, Back, Shoulder, Biceps and Triceps. • Frequency 1 in Legs and one session of 5 Km Workouts during the week should not exceed 70 minutes, since they are designed for people who work in offices during the week, and need to do something intense but fast. 1. Monday: Chest and back session, finished with sit-ups. 2. Tuesday: leg session, finished with abdominal exercises. 3. Wednesday: Second session of Chest and Back. 4. Thursday: Shoulder Session, Biceps and Triceps and Abdominals. 5. Friday: Rest 6. Saturday: Second session of Shoulder, Biceps and Triceps, accompanied by some forearm and trapeze, to finish with 5 Km on treadmill. ---- Rutina pensada en generar semanalmente: • Frecuencia 2 en Pecho Espalda, Hombro, Biceps y Triceps. • Frecuencia 1 en Piernas y una sesión de 5 Km Los entrenamientos entre semana no deben exceder los 70 minutos, ya que estan pensados para personas que salen de sus oficinas entre semana, y necesitan hacer algo intenso pero rápido. 1. Lunes: Sesión de pecho y Espalda, finalizada con abdominales. 2. Martes: sesión de piernas, finalizada con ejercicios para abdominales. 3. Miércoles: Segunda sesión de Pecho y Espalda. 4. Jueves: Sesión de Hombro, Biceps y Triceps y abdominales. 5. Viernes: Descanso 6. Sábado: Segunda sesión de Hombro, Biceps y Triceps, acompañada de algo de antebrazo y trapecio, para finalizar con 5Km en caminadora
Routine detail
Mon
Chest & Back (1)
Est. 49 min
8 exercises
Machine Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Leverage Decline Chest Press
4 Sets x 12,10,8,6 Reps
Barbell Romanian Deadlift
4 Sets x 12,10,8,6 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Tue
Legs
Est. 50 min
8 exercises
Machine Calf Press
4 Sets x 12,10,8,6 Reps
Smith Machine Squat
4 Sets x 12,10,8,6 Reps
Smith Machine Split Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Hip Abduction
4 Sets x 12,10,8,6 Reps
Cable Leg Kickback
4 Sets x 12,10,8,6 Reps
Cable Wood Chop
4 Sets x 12 Reps
Cable One-Arm Side Bend
4 Sets x 12 Reps
Wed
Chest & Back (2)
Est. 48 min
8 exercises
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 12,10,8,6 Reps
Machine Fly
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Pull
4 Sets x 12,10,8,6 Reps
Cable Elevated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Rear Row (Prone)
4 Sets x 12,10,8,6 Reps
Back Hyperextension
4 Sets x 20 Reps
Thu
Shoulder & Arms (1)
Est. 71 min
12 exercises
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Barbell Behind the Back Shrug
1 Set
Smith Machine Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Arnold Press
1 Set
Dumbbell Reverse Fly
1 Set
Machine Reverse Fly
1 Set
Parallel Bar Hip Raise
4 Sets x 20 Reps
Sat
Shoulder & Arms (2)
Est. 100 min
13 exercises
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Barbell Reverse Tricep Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Machine Assisted Pull-Up (Hammer Grip)
1 Set x 20 Reps
Machine Assisted Pull-Up
2 Sets x 20 Reps
Treadmill Running
1 Set