Ulisses Jr. 5 Day Split - JEFIT

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Ulisses Jr. 5 Day Split - JEFIT

Ulisses Jr. 5 Day Split banner

Ulisses Jr. 5 Day Split

AUTOPLAYAUDIO TIP

Bulking

Advanced

Machine strength

Plan Details

The Ulisses Jr. 5 Day Split routine by lively.learie is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Back and Calves

Est. 58 min

7 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 15,12,10,8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 15,12,10,8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 15,12,10,8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15,12,10,8 Reps

Barbell Pullover Demonstration

Barbell Pullover

4 Sets x 15,12,10,8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15,12,10,8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 15,12,10,8 Reps

Tue

Quadriceps and Hamstrings

Est. 58 min

7 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15,12,10,8 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 15,12,10,8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 15,12,10,8 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15,12,10,8 Reps

Cable Standing Leg Curl Demonstration

Cable Standing Leg Curl

4 Sets x 15,12,10,8 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 15,12,10,8 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 15,12,10,8 Reps

Wed

Shoulders and Biceps

Est. 67 min

8 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 15,12,10,8 Reps

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

4 Sets x 15,12,10,8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15,12,10,8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 15,12,10,8 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

4 Sets x 15,12,10,8 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 15,12,10,8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 15,12,10,8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 15,12,10,8 Reps

Thu

Chest, Triceps and Calves

Est. 75 min

9 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 15,12,10,8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 15,12,10,8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 15,12,10,8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 15,12,10,8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15,12,10,8 Reps

Dip Demonstration

Dip

4 Sets x 15 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 15,12,10,8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15,12,10,8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 15,12,10,8 Reps

Fri

Arms

Est. 67 min

8 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 15,12,10,8 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 15,12,10,8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 15,12,10,8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 15,12,10,8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 15,12,10,8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 15,12,10,8 Reps

Dip Demonstration

Dip

4 Sets x 15 Reps

Dumbbell Bicep Curl (Supine) Demonstration

Dumbbell Bicep Curl (Supine)

4 Sets x 15,12,10,8 Reps