2018 5 Day Split
General
Intermediate
Machine strength
Plan Details
The 2018 5 Day Split routine by codyernst is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
4 Day Split 5x5
Routine detail
Mon
Chest and Triceps
Est. 43 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Tue
Legs
Est. 36 min
6 exercises
Smith Machine Squat
5 Sets x 5 Reps
Machine Calf Raise
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Barbell Clean Deadlift
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Wed
Back and Biceps
Est. 36 min
6 exercises
Preacher Curl Machine
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 5 Reps
Dumbbell Reverse Bicep Curl
5 Sets x 5 Reps
Thu
Shoulders
Est. 46 min
8 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Wrist Curl (Palms Down)
5 Sets x 5 Reps
Dumbbell Supinated One-Arm Wrist Curl
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Dumbbell One-Arm Front Raise
5 Sets x 5 Reps
Machine Reverse Fly
5 Sets x 5 Reps
Fri
Abs
Est. 32 min
6 exercises
Machine Ab Crunch
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Crunch Kneeling Rotation
3 Sets x 10 Reps
Cable Reverse Crunch
3 Sets x 10 Reps
