5 Day Workout - JEFIT

5 Day Workout - JEFIT

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5 Day Workout

Bulking

Intermediate

Machine strength

Plan Details

The 5 Day Workout routine by Geomigrator is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Building your body, getting ripped, and keeping your weekends to yourself!

Routine detail

Mon

Chest

Est. 45 min

5 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

4 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 10 Reps

Cable Reverse Crunch Demonstration

Cable Reverse Crunch

4 Sets x 10 Reps

Tue

Legs

Est. 61 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

4 Sets x 10 Reps

Wed

Shoulders and Abs

Est. 53 min

6 exercises

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Thu

Back

Est. 49 min

6 exercises

T Bar Row Demonstration

T Bar Row

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Cable V-Bar Row Demonstration

Cable V-Bar Row

4 Sets x 10 Reps

Fri

Biceps and Triceps

Est. 79 min

9 exercises

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

EZ Bar Seated Curl (Close Grip) Demonstration

EZ Bar Seated Curl (Close Grip)

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

4 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Any

Maintenance

Est. 52 min

6 exercises

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 5 Reps