Mucle increase 5 day split workout
Bulking
Intermediate
Machine strength
Plan Details
The Mucle increase 5 day split workout routine by parthenitin is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
best i could organzie this workout by selevting maximum benefits excersie for each body part. two days are kept for rest as it is needed for muscle gain
Routine detail
Mon
chest, Triceps
Est. 91 min
13 exercises
Push-Up
4 Sets x 15 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Tue
Legs
Est. 72 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Thu
Back Biceps
Est. 88 min
13 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Fri
Shouldrs Traps
Est. 66 min
10 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Sat
Cardio Abs
Est. 54 min
9 exercises
Air Bike
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Air Bike
3 Sets x 10 Reps
