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5x5 Program: Back & Biceps
Bulking
Intermediate
None
Plan Details
The 5x5 Program: Back & Biceps routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a two-day, intermediate strength training session. Perform with 2-3 days rest between workouts for best results. Add this program to another plan that you like doing that targets the rest of your body. There are also other 5x5 programs like this that you can check out. Day 1: Begin with a few warm-up movements. Then dive into three back exercises followed by two arm exercises. All follow a 5x5 training format. The weight should be just heavy enough to complete 5 repetitions not 6 or 8. Workout time: about 55-minutes. Day 2: Following three warm-up exercises you'll work the back and arms again. This time around though, some of the exercises will be different. You will follow a 5x5 format again. Workout time: 65-minutes. Each training session will get you 25-30 sets/body part. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1
Est. 55 min
8 exercises
One-Arm Hang
1 Set
Dynamic Back Stretch
1 Set
Upper Back Stretch
1 Set
Cable Seated Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Dumbbell Concentration Curl
5 Sets x 5 Reps
Fri
Workout 2
Est. 67 min
9 exercises
One-Arm Hang
1 Set
Posterior Capsule Stretch
1 Set
Upper Back Stretch
1 Set
Machine Back Extension
3 Sets x 8 Reps
Climber Pull-Up
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Bicep Curl (Wide Grip)
5 Sets x 5 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
