split 5j
Bulking
Intermediate
Machine strength
Plan Details
The split 5j routine by yauhyauh is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
dos
Est. 48 min
5 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Day 3
epaule
Est. 52 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Day 5
bras
Est. 36 min
6 exercises
Barbell Preacher Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 6
jambes mollets
Est. 52 min
6 exercises
Machine Leg Press
4 Sets x 10 Reps
Back Hyperextension
2 Sets x 20 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Day 7
pec
Est. 39 min
4 exercises
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 15 Reps
