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My 5 x 5 without functional exercises

CH1K4

Nov 29th 2013

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My 5 x 5 without functional exercises

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

I am currently 97kg aiming to weigh 110 by january. Due to injury not going to be squatting or deadlifting

Monday
Tuesday
Wednesday
Thursday
Friday

Legs day 9 exercises, 1 hr 5 mins

	Hack Squat	5x10 reps	rest: 40s
	Machine Leg Press	5x5 reps	rest: 60s
	Machine Single-Leg Press	5x5 reps	rest: 60s
	Machine Leg Extension	5x5 reps	rest: 60s
	Machine Leg Curl (Prone)	5x5 reps	rest: 60s
	Machine Calf Raise	3x10 reps	rest: 60s
	Parallel Bar Leg Raise	3x10 reps	rest: 30s
	Sit-Up	3x15 reps	rest: 30s
	Sphinx	3x10 reps	rest: 30s

Back day 9 exercises, 1 hr 6 mins

	Hack Squat	5x10 reps	rest: 40s
	Barbell Cambered Row (Prone)	5x5 reps	rest: 60s
	Cable Elevated Row	5x5 reps	rest: 60s
	Machine Lat Pulldown	5x5 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	5x5 reps	rest: 60s
	Cable One-Arm Seated Row	5x5 reps	rest: 60s
	Parallel Bar Leg Raise	3x10 reps	rest: 30s
	Sit-Up	3x15 reps	rest: 30s
	Sphinx	3x1 reps	rest: 30s

Chest day 10 exercises, 1 hr 22 mins

	Hack Squat	5x10 reps	rest: 40s
	Barbell Bench Press	5x5 reps	rest: 60s
	Barbell Incline Bench Press	5x5 reps	rest: 60s
	Barbell Decline Bench Press	5x5 reps	rest: 60s
	Dip	5x5 reps	rest: 60s
	Dumbbell One-Arm Bench Press	5x5 reps	rest: 60s
	Machine Fly	5x5 reps	rest: 60s
	Parallel Bar Leg Raise	3x10 reps	rest: 60s
	Sit-Up	3x15 reps	rest: 60s
	Sphinx	3x10 reps	rest: 60s

Arms day 9 exercises, 56 mins

	Hack Squat	5x10 reps	rest: 40s
	EZ Bar Curl	3x8 reps	rest: 60s
	Machine Hammer Curl	3x8 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
	Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Parallel Bar Leg Raise	3x10 reps	rest: 30s
	Sit-Up	3x15 reps	rest: 30s
	Sphinx	3x10 reps	rest: 30s

Shoulders day 10 exercises, 1 hr 24 mins

	Hack Squat	5x10 reps	rest: 40s
	Leverage Shoulder Press	5x8 reps	rest: 60s
	Dumbbell Seated Arnold Press	5x8 reps	rest: 60s
	Dumbbell Cuban Press	5x8 reps	rest: 60s
	Dumbbell Seated Front Raise (Hammer)	5x8 reps	rest: 60s
	Cable Front Raise	5x8 reps	rest: 60s
	Leverage Machine Shrug	5x8 reps	rest: 60s
	Parallel Bar Leg Raise	3x10 reps	rest: 30s
	Sit-Up	3x15 reps	rest: 30s
	Sphinx	3x10 reps	rest: 30s

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