5 Day Split / AR EVERY 2days
Bulking
Beginner
Machine strength
Plan Details
The 5 Day Split / AR EVERY 2days routine by djpluc is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Chest & Triceps
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Day 2
Back & Biceps
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
EZ Bar Close Grip Curl
4 Sets x 12 Reps
Day 3
Shoulders & Traps
Est. 0 min
6 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Rear Delt Row
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Day 4
Arms
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Cable Wrist Curl
4 Sets x 12 Reps
Day 5
Legs & Abs
Est. 0 min
6 exercises
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Day 6
New Workout
Est. 0 min
5 exercises
Elliptical Training
1 Set
Boxing
1 Set
Walking
1 Set
Rowing
1 Set
Swimming
1 Set
