5 DAY SPLIT + ABS N GLUTES - JEFIT

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5 DAY SPLIT + ABS N GLUTES - JEFIT

5 DAY SPLIT + ABS N GLUTES banner

5 DAY SPLIT + ABS N GLUTES

Bulking

Intermediate

Machine strength

Plan Details

The 5 DAY SPLIT + ABS N GLUTES routine by zkylion is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Day 1: Chest /Abs* Day 2: Legs / GLUTS Day 3: Back /Abs* Day 4: Shoulder / GLUTS Day 5: Arms/Abs* Day 6: Rest (PURO CADRIO) DAY 7 By the seventh day God had finished the work he had been doing; so on the seventh day he rested from all his work.

Routine detail

Day 1

Chest /Abs*

Est. 100 min

10 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 15 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 15 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 15 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

4 Sets x 15 Reps

Air Bike Demonstration

Air Bike

4 Sets x 15 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 15 Reps

Weighted Trunk Rotation Demonstration

Weighted Trunk Rotation

4 Sets x 15 Reps

Day 2

Legs / GLUTS

Est. 73 min

7 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 15 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 15 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 15 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

4 Sets x 15 Reps

Day 3

Back /Abs*

Est. 86 min

9 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

4 Sets x 15 Reps

Front back pulldown Demonstration

Front back pulldown

4 Sets x 15 Reps

Air Bike Demonstration

Air Bike

4 Sets x 15 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 15 Reps

Weighted Trunk Rotation Demonstration

Weighted Trunk Rotation

4 Sets x 15 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 15 Reps

Day 4

Shoulder / GLUTS

Est. 83 min

8 exercises

Arm Circles Demonstration

Arm Circles

4 Sets x 15 Reps

Dumbbell Alternating Lateral Raise Demonstration

Dumbbell Alternating Lateral Raise

4 Sets x 15 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 15 Reps

Weight Plate High Front Raise Demonstration

Weight Plate High Front Raise

4 Sets x 15 Reps

Machine Shoulder Press closed grip Demonstration

Machine Shoulder Press closed grip

4 Sets x 15 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

4 Sets x 15 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

4 Sets x 15 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 15 Reps

Day 5

Arms/Abs*

Est. 92 min

9 exercises

Bicep Stretch Demonstration

Bicep Stretch

4 Sets x 15 Reps

Tricep Stretch Demonstration

Tricep Stretch

4 Sets x 15 Reps

Barbell Curl (Close Grip) Demonstration

Barbell Curl (Close Grip)

4 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 15 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 15 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 15 Reps

Day 6

Rest (PURO CADRIO)

Est. 0 min

0 exercises

This day is empty

Day 7

REST

Est. 0 min

0 exercises

This day is empty