My 5 day work out
Bulking
Advanced
Barbell
Plan Details
The My 5 day work out routine by camran.moffat is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and biceps
Est. 50 min
8 exercises
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Barbell Incline Bench Press
4 Sets x 15,12,8,6 Reps
Dumbbell Fly
4 Sets x 15,12,8,6 Reps
Dumbbell Incline Fly
4 Sets x 15,12,8,6 Reps
Cable Cross-Over
4 Sets x 15,12,8,6 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Tue
Shoulders and Abs
Est. 48 min
9 exercises
Reverse Crunch
3 Sets
Leg Raise
3 Sets
Parallel Bar Hip Raise
3 Sets
Barbell Shoulder Press
4 Sets x 15,12,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 15,12,8,6 Reps
Barbell Shrug
4 Sets x 15,12,8,6 Reps
Barbell Upright Row
4 Sets x 15,12,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15,12,8,6 Reps
Wed
Legs and triceps
Est. 51 min
8 exercises
Barbell Squat
4 Sets x 15,12,8,6 Reps
Machine Leg Press
4 Sets x 15,12,8,6 Reps
Machine Leg Extension
4 Sets x 15,12,8,6 Reps
Machine Seated Leg Curl
4 Sets x 15,12,8,6 Reps
Calf Press On Leg Press
4 Sets x 15,12,8,6 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Thu
Back and Abs
Est. 44 min
8 exercises
Plank
3 Sets
Barbell Deadlift
4 Sets x 15,12,8,6 Reps
Barbell Bent-Over Row
4 Sets x 15,12,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,8,6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15,12,8,6 Reps
Cable Seated Row
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 15,12,8,6 Reps
Decline Bench Ab Reach
3 Sets
Fri
Biceps, Triceps, Forearms
Est. 72 min
11 exercises
Barbell Curl
4 Sets x 15,12,8,6 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 15,12,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 15,12,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15,12,8,6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15,12,8,6 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
Any
Cardio - Twice A Week
Est. 53 min
2 exercises
Walking
1 Set
Treadmill Running
1 Set
