5 day split with 2 days of bs on the weekend - JEFIT

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5 day split with 2 days of bs on the weekend - JEFIT

5 day split with 2 days of bs on the weekend banner

5 day split with 2 days of bs on the weekend

General

Intermediate

Body

Plan Details

The 5 day split with 2 days of bs on the weekend routine by Billy_Z is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

5 day split with 1 extra cardio day and 1 day for walking 5 miles however slow enough to keep heart rate down.

Routine detail

Mon

shoulders/ traps

Est. 119 min

17 exercises

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

2 Sets x 20 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

1 Set

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 15 Reps

Weight Plate Shrug Demonstration

Weight Plate Shrug

1 Set

Elliptical Training Demonstration

Elliptical Training

1 Set

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Arm Circles Demonstration

Arm Circles

3 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 8 Reps

Shoulder Rotation Demonstration

Shoulder Rotation

3 Sets x 8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

1 Set

Barbell Round the World Shoulder Stretch Demonstration

Barbell Round the World Shoulder Stretch

3 Sets

Upper Body Chair Stretch Demonstration

Upper Body Chair Stretch

3 Sets x 8 Reps

Stability Ball Neck Flexion Demonstration

Stability Ball Neck Flexion

3 Sets

Stability Ball Neck Extension Demonstration

Stability Ball Neck Extension

3 Sets

Shoulder Stretch Demonstration

Shoulder Stretch

3 Sets x 8 Reps

Upward Stretch Demonstration

Upward Stretch

3 Sets x 8 Reps

Tue

legs/ abs/ glutes

Est. 98 min

12 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 20 Reps

Machine Leg Press Demonstration

Machine Leg Press

1 Set

Barbell Squat Demonstration

Barbell Squat

1 Set

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

1 Set

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 20 Reps

Plank Demonstration

Plank

3 Sets

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

1 Set

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 12 Reps

Bridge Demonstration

Bridge

3 Sets

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

3 Sets x 8 Reps

Wed

back

Est. 78 min

10 exercises

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

2 Sets x 20 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

1 Set

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

3 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 8 Reps

Hip Stretch Demonstration

Hip Stretch

3 Sets x 8 Reps

Dynamic Back Stretch Demonstration

Dynamic Back Stretch

3 Sets x 8 Reps

One-Arm Hang Demonstration

One-Arm Hang

3 Sets

Upper Back Stretch Demonstration

Upper Back Stretch

3 Sets x 8 Reps

Thu

chest/ triceps

Est. 87 min

12 exercises

Machine Fly Demonstration

Machine Fly

2 Sets x 20 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

1 Set

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Stability Ball Chest Stretch Demonstration

Stability Ball Chest Stretch

3 Sets x 8 Reps

Back Bend Demonstration

Back Bend

3 Sets x 8 Reps

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

3 Sets x 8 Reps

Chest and Shoulder Stretch Demonstration

Chest and Shoulder Stretch

3 Sets x 8 Reps

Assisted Chest Stretch Demonstration

Assisted Chest Stretch

3 Sets x 8 Reps

Fri

biceps, forearms, and abs

Est. 114 min

15 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

2 Sets x 20 Reps

Barbell Curl Demonstration

Barbell Curl

1 Set

Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

2 Sets x 12 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

4 Sets x 20 Reps

Decline Bench Rotational Sit-Up Demonstration

Decline Bench Rotational Sit-Up

4 Sets x 12 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Bicep Stretch Demonstration

Bicep Stretch

3 Sets x 8 Reps

Kneeling Forearm Stretch Demonstration

Kneeling Forearm Stretch

3 Sets

Lateral Stretch Demonstration

Lateral Stretch

3 Sets x 8 Reps

Bird Dog Demonstration

Bird Dog

3 Sets x 8 Reps

Wide Leg Stretch Demonstration

Wide Leg Stretch

3 Sets

Shell Stretch Demonstration

Shell Stretch

3 Sets x 8 Reps

Overhead Stretch Demonstration

Overhead Stretch

3 Sets x 8 Reps

Double Leg Stretch Demonstration

Double Leg Stretch

3 Sets x 8 Reps

Sat

cardio

Est. 22 min

1 exercise

Elliptical Training Demonstration

Elliptical Training

1 Set

Sun

rest/walk

Est. 122 min

1 exercise

Walking Demonstration

Walking

1 Set