Mike's 5x5x5 workout
Shared By : Coltteammember VIP
Frequency : 5 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 2 / 214

Average Rating

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Description

5 exercises, 5 sets, 5 days a week.

Day 1 chest day
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 190 sec 8 5 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 190 sec 8 5 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 190 sec 8 5 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 190 sec 8 5 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 190 sec 8 5 Progress Chart
Day 2 leg day
Muscle Exercise Name Timer Reps Sets Track

Lower Legs

Calf Extension Machine 150 sec 8 5 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 120 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 120 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 150 sec 8 5 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 150 sec 8 5 Progress Chart
Day 3 shoulder day
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 150 sec 8 5 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 150 sec 8 5 Progress Chart

Shoulders

Single Dumbell Inclined Reverse Front Raise 150 sec 8 5 Progress Chart

Shoulders

Smith Machine Incline Shoulder Raise Smith Machine Incline Shoulder Raise 150 sec 8 5 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 150 sec 8 5 Progress Chart
Day 4 bicept + tricept day
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 150 sec 8 5 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 150 sec 8 5 Progress Chart

Biceps

Dumbbell Alternate Preacher Curl Dumbbell Alternate Preacher Curl 150 sec 8 5 Progress Chart

Triceps

Dumbbell Decline Triceps Extension Dumbbell Decline Triceps Extension 150 sec 8 5 Progress Chart

Triceps

Cable Rope High Pulley Overhead Tricep Extension Cable Rope High Pulley Overhead Tricep Extension 150 sec 8 5 Progress Chart
Day 15 back day
Muscle Exercise Name Timer Reps Sets Track

Back

Dumbbell One Arm Row Dumbbell One Arm Row 150 sec 8 5 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 150 sec 8 5 Progress Chart

Back

Full Range Of Motion Lat Pulldown Full Range Of Motion Lat Pulldown 150 sec 8 5 Progress Chart

Back

Seated Machine Row Seated Machine Row 150 sec 8 5 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 150 sec 8 5 Progress Chart