xflores88's workout split
General
Advanced
None
Plan Details
The xflores88's workout split routine by xflores88 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Finish strength training with 20-25 min of cardio 4-5x a week
Routine detail
Day 1
Quad & glutes
Est. 0 min
6 exercises
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Day 2
Back& shoulders
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Day 3
Glutes & hamstrings
Est. 0 min
7 exercises
Back Hyperextension
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Belt squats
4 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Day 4
Back, chest & shoulders
Est. 0 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 5
Total lower body
Est. 0 min
6 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
