CHAD'S 5X5
Shared By : hvacductworkchad VIP
Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 4 / 1765

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Description

This workout is not for the faint hearted. Take the rest intervals LITERALLY! 5X5 should always be done with with atleast 75% of 1RPM. 5X8 for hypertrophy and isolation for that extra pump. WARRIOR WORKOUT. Add an 7th day for arms if needed.

Monday LEGS
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 60 sec 5 5 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 5 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 8 5 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 5 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 5 Progress Chart
Tuesday ARMS
Muscle Exercise Name Timer Reps Sets Track

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 5 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 8 5 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 60 sec 5 5 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 60 sec 8 5 Progress Chart

Biceps

Barbell Close Grip Preacher Curl Barbell Close Grip Preacher Curl 60 sec 5 5 Progress Chart

Biceps

Barbell Bicep Drag Curl Barbell Bicep Drag Curl 60 sec 5 5 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 8 5 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 8 5 Progress Chart
Wednesday CHEST AND BACK
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 5 5 Progress Chart

Chest

Leverage Incline Chest Press Leverage Incline Chest Press 60 sec 5 5 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 5 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 8 5 Progress Chart

Back

Barbell Rack Pulls Barbell Rack Pulls 60 sec 5 5 Progress Chart

Back

T Bar Row T Bar Row 60 sec 5 5 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 5 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 5 Progress Chart
Thursday SHOULDERS DELTS AND TRAPS
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 5 5 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 5 5 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 8 5 Progress Chart

Shoulders

Dumbbell Seated Bent Over Reverse Fly Dumbbell Seated Bent Over Reverse Fly 60 sec 8 5 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 60 sec 8 5 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 5 5 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 5 Progress Chart
Friday LEGS
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 60 sec 5 5 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 5 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 8 5 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 5 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 5 Progress Chart
Saturday CHEST AND BACK
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 60 sec 5 5 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 5 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 5 Progress Chart

Chest

Leverage Incline Chest Press Leverage Incline Chest Press 60 sec 5 5 Progress Chart

Back

Barbell Rack Pulls Barbell Rack Pulls 60 sec 5 5 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 5 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 5 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 5 Progress Chart