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Spring 2019 - 5 day split
General
Advanced
Machine strength
Plan Details
The Spring 2019 - 5 day split routine by joerundmikk is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Biceps, Triceps, Shoulder
Est. 58 min
7 exercises
EZ Bar Curl
4 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Tue
Back, chest, abs, forarms
Est. 57 min
7 exercises
Barbell Row
3 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Wed
Upper legs, lower legs
Est. 56 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Thu
Biceps, triceps, shoulder
Est. 49 min
7 exercises
Cable Shoulder Extension
4 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 8 Reps
Fri
Back, chest, abs, forarms
Est. 56 min
7 exercises
Barbell Deadlift
4 Sets x 6 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Fly
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
