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5 Day Blast
Bulking
Advanced
Machine strength
Plan Details
The 5 Day Blast routine by JrewMartel is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Stretch and roll full body after workout. Hard focus on reps with mind/muscle connection and flex on contract. Cardio- HIIT for 15-20 min 2-3 times per week AFTER lift session. Core optional but recommended. last rep should be just under failure.
Routine detail
Mon
Chest/Tris
Est. 64 min
9 exercises
Dip
5 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
EZ Bar Tricep Extension
2 Sets x 15 Reps
EZ Bar Tricep Extension
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Air Bike
3 Sets x 10 Reps
Tue
Back/Bis
Est. 82 min
11 exercises
Pull-Up
5 Sets x 5 Reps
Dumbbell Bent-Over Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 15 Reps
Dumbbell Seated One-Arm Wrist Curl
4 Sets x 20 Reps
Dumbbell Reverse Wrist Curl
4 Sets x 20 Reps
Wed
Legs/Shoulders
Est. 90 min
12 exercises
Dumbbell Seated Arnold Press
2 Sets x 15 Reps
Dumbbell Seated Arnold Press
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Machine Leg Press
2 Sets x 20 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Machine Leg Extension
4 Sets x 12 Reps
Thu
Chest/Tris
Est. 54 min
8 exercises
Leverage Incline Chest Press
2 Sets x 15 Reps
Leverage Incline Chest Press
5 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Push-Up
3 Sets x 20 Reps
Machine Fly
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Fri
Back/Bis
Est. 58 min
8 exercises
Pull-Up
3 Sets x 6 Reps
Leverage Machine Iso Row
5 Sets x 8 Reps
Machine Lat Pulldown
5 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Chin-Up with Knee Raise
5 Sets x 5 Reps
EZ Bar Curl
4 Sets x 6 Reps
Barbell Preacher Curl
5 Sets x 12 Reps
Barbell Reverse Curl
5 Sets x 12 Reps
