5 DAY SPLIT
Bulking
Advanced
Machine strength
Plan Details
The 5 DAY SPLIT routine by Chris_xitsas is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 48 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Tue
Back
Est. 51 min
7 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
Wed
Arms
Est. 61 min
8 exercises
EZ Bar Curl
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Inner Bicep Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Thu
Shoulders
Est. 60 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Fri
Legs / Abs
Est. 64 min
9 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Cable Crunch
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
