5 Day Split
Shared By : HenningVold
Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 19 / 1488

Average Rating

83

4 votes

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Description

Monday Chest & Triceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Rowing Rowing 60 min - - Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 5 9 Progress Chart

Chest

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

Abs

Cable Cross Over Cable Cross Over 60 sec 12 3 Progress Chart

Abs

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 5 7 Progress Chart

Triceps

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

Abs

Cable Tricep Kickback Cable Tricep Kickback 60 sec 8 1 Progress Chart
Tuesday Back & Biceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Rowing Rowing 60 min - - Progress Chart

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Abs

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Seated Bicep Curl Dumbbell Seated Bicep Curl 60 sec 8 3 Progress Chart

Forearms

Dumbbell Standing Alternate Reverse Curl Dumbbell Standing Alternate Reverse Curl 60 sec 8 3 Progress Chart
Wednesday Legday
Muscle Exercise Name Timer Reps Sets Track

Cardio

Rowing Rowing 60 min - - Progress Chart

Abs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 60 sec 8 3 Progress Chart

Abs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 3 Progress Chart
Thursday Shoulders & Traps
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 8 3 Progress Chart

Abs

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Abs

Dumbbell Front Raise Dumbbell Front Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Reverse Flyes Dumbbell Reverse Flyes 60 sec 8 3 Progress Chart
Friday Workout 5