5 DAY SPLIT + ABS N GLUTES

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RATING: 64 (FROM 30 JEFIT MEMBERS)

6 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Chest /Abs* 10 exercises, 1 hr 39 mins

Barbell Incline Bench Press	4x15 reps	rest: 60s
Barbell Decline Bench Press	4x15 reps	rest: 60s
Barbell Bench Press	4x15 reps	rest: 60s
Machine Fly	4x15 reps	rest: 60s
Machine Bench Press	4x15 reps	rest: 60s
Machine Inner Chest Press	4x15 reps	rest: 60s
Air Bike	4x15 reps	rest: 60s
Parallel Bar Hip Raise	4x15 reps	rest: 60s
Machine Ab Crunch	4x15 reps	rest: 60s
Weighted Trunk Rotation	4x15 reps	rest: 60s

Legs / GLUTS 7 exercises, 1 hr 13 mins

Machine Leg Press	4x15 reps	rest: 60s
Machine Leg Extension	4x15 reps	rest: 60s
Machine Leg Curl (Prone)	4x15 reps	rest: 60s
Machine Leg Press (Wide Stance)	4x15 reps	rest: 60s
Machine Calf Press	4x15 reps	rest: 60s
Smith Machine Split Squat	4x15 reps	rest: 60s
Glute Kickback	4x15 reps	rest: 60s

Back /Abs* 9 exercises, 1 hr 26 mins

Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x15 reps	rest: 60s
Cable Elevated Row	4x15 reps	rest: 60s
	4x15 reps	rest: 60s
Air Bike	4x15 reps	rest: 60s
Parallel Bar Hip Raise	4x15 reps	rest: 60s
Machine Ab Crunch	4x15 reps	rest: 60s
Weighted Trunk Rotation	4x15 reps	rest: 60s
Back Hyperextension	4x15 reps	rest: 60s

Shoulder / GLUTS 8 exercises, 1 hr 22 mins

Arm Circles	4x15 reps	rest: 60s
Dumbbell Alternating Lateral Raise	4x15 reps	rest: 60s
Machine Shoulder Press	4x15 reps	rest: 60s
Weight Plate High Front Raise	4x15 reps	rest: 60s
	4x15 reps	rest: 60s
Machine Deltoid Raise	4x15 reps	rest: 60s
Glute Kickback	4x15 reps	rest: 60s
Smith Machine Split Squat	4x15 reps	rest: 60s

Arms/Abs* 9 exercises, 1 hr 31 mins

Bicep Stretch	4x15 reps	rest: 60s
Tricep Stretch	4x15 reps	rest: 60s
Barbell Curl (Close Grip)	4x15 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x15 reps	rest: 60s
Preacher Curl Machine	4x15 reps	rest: 60s
Dumbbell Concentration Curl	4x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x15 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s