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5er Split
General
Intermediate
Machine strength
Plan Details
The 5er Split routine by ChrstphSchltr is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Legs
Est. 43 min
7 exercises
Bodyweight Lunge
3 Sets x 25 Reps
Barbell Squat
3 Sets x 5 Reps
Machine Leg Extension
1 Set
Machine Seated Leg Curl
1 Set
Machine Hip Adduction
1 Set
Machine Hip Abduction
1 Set
Hack Squat
1 Set
Day 2
Shoulders & Abs
Est. 70 min
11 exercises
Cable Internal Rotation
3 Sets x 20 Reps
Cable External Rotation
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
1 Set
Cable One-Arm Lateral Raise
1 Set
Machine Reverse Fly
1 Set
Barbell Upright Row
1 Set
Dumbbell Shoulder Shrug
1 Set
Plank
2 Sets
Weight Plate Rotation
2 Sets x 20 Reps
Parallel Bar Hip Raise
2 Sets x 20 Reps
Side Bridge
2 Sets
Day 3
Back
Est. 45 min
7 exercises
Back Hyperextension
2 Sets x 25 Reps
Pull-Up
2 Sets x 25 Reps
Barbell Deadlift
1 Set
Barbell Bent-Over Row
1 Set
Leverage Machine High Row
1 Set
Cable Seated Row
1 Set
Dumbbell One-Arm Row
1 Set
Day 4
Arms
Est. 47 min
6 exercises
Barbell Tricep Extension (Supine)
1 Set
Cable Tricep Pushdown (Rope)
1 Set
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set
Barbell Curl
1 Set
Dumbbell Alternating Hammer Curl
1 Set
Dumbbell Incline Hammer Curl
1 Set
Day 5
Chest & Abs
Est. 65 min
9 exercises
Push-Up
3 Sets x 25 Reps
Barbell Bench Press
1 Set
Barbell Incline Bench Press
1 Set
Cable Lower Chest Raise
1 Set
Cable Mid Chest Crossover
1 Set
Cable Upper Chest Crossover
1 Set
Machine Ab Crunch
1 Set
Barbell Ab Rollout (Kneeling)
1 Set
Decline Reverse Crunch
3 Sets x 15 Reps
