My 5 x 5 without functional exercises - JEFIT

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My 5 x 5 without functional exercises - JEFIT

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My 5 x 5 without functional exercises

Bulking

Intermediate

Machine strength

Plan Details

The My 5 x 5 without functional exercises routine by CH1K4 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

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

Routine detail

Mon

Legs day

Est. 65 min

9 exercises

Hack Squat Demonstration

Hack Squat

5 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 5 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

5 Sets x 5 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 5 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 5 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 10 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 15 Reps

Sphinx Demonstration

Sphinx

3 Sets x 10 Reps

Tue

Back day

Est. 67 min

9 exercises

Hack Squat Demonstration

Hack Squat

5 Sets x 10 Reps

Barbell Cambered Row (Prone) Demonstration

Barbell Cambered Row (Prone)

5 Sets x 5 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

5 Sets x 5 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 5 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

5 Sets x 5 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 10 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 15 Reps

Sphinx Demonstration

Sphinx

3 Sets x 1 Reps

Wed

Chest day

Est. 82 min

10 exercises

Hack Squat Demonstration

Hack Squat

5 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 5 Reps

Dip Demonstration

Dip

5 Sets x 5 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 5 Reps

Dumbbell One-Arm Bench Press Demonstration

Dumbbell One-Arm Bench Press

5 Sets x 5 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 5 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 10 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 15 Reps

Sphinx Demonstration

Sphinx

3 Sets x 10 Reps

Thu

Arms day

Est. 57 min

9 exercises

Hack Squat Demonstration

Hack Squat

5 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

Machine Hammer Curl Demonstration

Machine Hammer Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 10 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 15 Reps

Sphinx Demonstration

Sphinx

3 Sets x 10 Reps

Fri

Shoulders day

Est. 84 min

10 exercises

Hack Squat Demonstration

Hack Squat

5 Sets x 10 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

5 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 8 Reps

Dumbbell Cuban Press Demonstration

Dumbbell Cuban Press

5 Sets x 8 Reps

Dumbbell Seated Front Raise (Hammer) Demonstration

Dumbbell Seated Front Raise (Hammer)

5 Sets x 8 Reps

Cable Front Raise Demonstration

Cable Front Raise

5 Sets x 8 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

5 Sets x 8 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 10 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 15 Reps

Sphinx Demonstration

Sphinx

3 Sets x 10 Reps