5 dite upper
Bulking
Intermediate
Machine strength
Plan Details
The 5 dite upper routine by shqauelton is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
rutine 5 ditore upper lower stregth dhe te ndara hypertrophy
Routine detail
Mon
upper body strength
Est. 83 min
8 exercises
Cable Lat Pulldown (Wide Grip)
1 Set
Barbell Bent-Over Row
1 Set
T Bar Row
1 Set
Barbell Shoulder Press
1 Set
Dumbbell Incline Bench Press
1 Set
Dip
1 Set
EZ Bar Tricep Extension
1 Set
EZ Bar Curl
1 Set
Tue
lower body strength
Est. 65 min
6 exercises
Barbell Squat
1 Set
Dumbbell Walking Lunge
1 Set
Barbell Romanian Deadlift
1 Set
Machine Leg Curl (Prone)
1 Set
Machine Calf Raise
1 Set
Dumbbell Seated Calf Raise
1 Set
Wed
Workout Day #3
Est. 0 min
0 exercises
This day is empty
Thu
back / shoulder size
Est. 105 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Fri
chest / arm size
Est. 94 min
10 exercises
Barbell Incline Bench Press
5 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Sat
leg size
Est. 84 min
10 exercises
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
4 Sets x 12 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
