5 days full body workout - JEFIT

Routine detail

5 days full body workout - JEFIT

5 days full body workout banner

5 days full body workout

AUDIO TIP

Bulking

Intermediate

Dumbbell

Plan Details

The 5 days full body workout routine by Dv8chaos is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

5 day plan full body work out with two days rest perform 3 sets with 60 seconds rest Arms - triceps and bicep Leg day Back/shoulder day Chest Core - 45 seconds on 45 seconds off 30 minute total

Routine detail

Mon

Shoulders and Back

Est. 69 min

9 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12,10,8,6 Reps

Dumbbell Lateral Raise (Side-Lying) Demonstration

Dumbbell Lateral Raise (Side-Lying)

3 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 12 Reps

Tue

Arms

Est. 75 min

10 exercises

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 12 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Wed

Core

Est. 29 min

9 exercises

Crunch Demonstration

Crunch

2 Sets x 12 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

2 Sets x 15 Reps

Tuck Crunch Demonstration

Tuck Crunch

2 Sets x 12 Reps

Air Bike Demonstration

Air Bike

2 Sets x 15 Reps

Leg Raise Demonstration

Leg Raise

2 Sets x 15 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

2 Sets x 15 Reps

Sit-Up Demonstration

Sit-Up

2 Sets x 12 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

2 Sets x 8 Reps

Plank Demonstration

Plank

2 Sets

Thu

Chest

Est. 53 min

7 exercises

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 12,10,8,12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

hex press Demonstration

hex press

3 Sets x 12 Reps

Sun

legs

Est. 42 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Barbell Step-Up Demonstration

Barbell Step-Up

4 Sets x 12 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

4 Sets x 12 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

4 Sets x 12 Reps

Kettlebell Open Palm Clean Demonstration

Kettlebell Open Palm Clean

4 Sets x 12 Reps