5er Split

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Week 1: 10-12 reps x 4
Week 2: 8-10 reps x4
Week 3: 6-8 reps x 4
Repeat

Chest/Back/Bizeps 6 exercises, 0 min

T Bar Row	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 120s
	4x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s

Legs/ Trizeps 7 exercises, 0 min

Barbell Deadlift	4x8 reps	rest: 60s
Dumbbell Hamstring Curl	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s

Shoulders/ Biceps 6 exercises, 0 min

Dumbbell Seated Shoulder Press	4x8 reps	rest: 120s
Cable Lateral Raise	4x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Dumbbell Bicep Curl (Supine)	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s

Chest/ Back 6 exercises, 0 min

Shoulders/ Legs/ Triceps 5 exercises, 0 min

Barbell Military Press	4x8 reps	rest: 120s
Barbell Deadlift	4x8 reps	rest: 120s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x8 reps	rest: 60s