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My 5 Day a Week Routine
Bulking
Intermediate
Machine strength
Plan Details
The My 5 Day a Week Routine routine by JeffWhite4 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
An attempt to design a workout I can do during the week
Routine detail
Mon
Back & Abs
Est. 53 min
7 exercises
Machine Assisted Pull-Up
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Plank
3 Sets
Stability Ball Extended Arm Crunch
3 Sets x 15 Reps
Tue
Chest & Abs
Est. 45 min
6 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Plank
3 Sets
Stability Ball Crunch
3 Sets x 15 Reps
Wed
Legs
Est. 54 min
7 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 50 Reps
Cable Calf Raise
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Hip Abduction
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Thu
Arms & Abs
Est. 58 min
8 exercises
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Plank
3 Sets
Stability Ball Crunch
3 Sets x 20 Reps
Fri
Shoulders
Est. 44 min
6 exercises
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 12 Reps
