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5 days split
General
Intermediate
Dumbbell
Plan Details
The 5 days split routine by Prajeet23 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Back
Est. 35 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Day 2
Shoulders and Arm
Est. 44 min
8 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Rotational Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Day 3
Legs and core
Est. 33 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Single-Leg Bench Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 4
Chest and Back
Est. 35 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Day 5
Shoulders and Arm
Est. 44 min
8 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Rotational Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
