5-2 split, 6-10 reps, prio bröst, axlar, vader och abs
General
Advanced
Machine strength
Plan Details
The 5-2 split, 6-10 reps, prio bröst, axlar, vader och abs routine by leo1209 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Start mån 23 april 2018 5 pass i veckan, mån till fre. Prioritering av bröst, vader/mage och axlar som tränas två ggr per vecka. Detta grundschema är för 8-16 reps periodiseringsfaser. Ett kompletterande program med övningar för tunga fasen finns.
Routine detail
Mon
Bröst, axlar, abs
Est. 55 min
10 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Push-Up (Wide Hand)
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Plank
1 Set
Tue
Triceps och vader
Est. 49 min
9 exercises
Dip
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Kickback
2 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
2 Sets x 8 Reps
Wed
Rygg och biceps
Est. 55 min
9 exercises
Pull-Up
2 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
2 Sets x 8 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Thu
Bröst, axlar och abs
Est. 64 min
12 exercises
Cable External Rotation
2 Sets x 8 Reps
Cable Internal Rotation
2 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
2 Sets x 8 Reps
Cable fly special med handledsring
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Weighted Crunch
2 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
TRX ben i luften pushup crunch
2 Sets x 8 Reps
Plank
1 Set
Fri
Lår och vader
Est. 55 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
2 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Calf Press
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
