aikicoof
5-day split by Christoffer (Short)
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General
Advanced
Machine strength
Plan Details
The 5-day split by Christoffer (Short) routine by aikicoof is a 5 day workout plan. It is a advanced level plan to achieve general fitness goals.
Mon
Tue
Thu
Fri
Sun
Shoulders and back
Est time: 66 min
10 exercises
Barbell Military Press
Shoulders
Sets
3
Reps
5
Interval
00:00
Rest Time
01:30
Dumbbell Seated Arnold Press
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Front Raise
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Reverse Fly
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Lat Pulldown (Wide Grip)
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Rope Seated Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Reverse Crossover
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
T Bar Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Back Extension
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
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