Summertime 5-day Split

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RATING: 66 (FROM 7 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 5-day split routine consisting of the following:

Day 1 - Back/Abs
Day 2 - Legs/Cardio
Day 3 - Chest/Abs
Day 4 - Arms/Cardio
Day 5 - Shoulders/Abs

This routine is meant to be less than 1-hour long and easy to super-set if you prefer.
Perform 3-4 sets X 8-12 reps of each exercise.

Day 4
Day 1
Day 3
Day 2
Day 5

Back & Abs 8 exercises, 51 mins

Pull-Up	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Air Bike	3x10 reps	rest: 60s
Jackknife Sit-Up	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Legs & Cardio 7 exercises, 1 hr 12 mins

Barbell Squat	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 30s

Chest & Abs 8 exercises, 55 mins

Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Air Bike	3x10 reps	rest: 60s
Jackknife Sit-Up	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Arms & Cardio 7 exercises, 1 hr 13 mins

Dip	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 30s

Shoulders & Abs 9 exercises, 58 mins

Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Dumbbell Front Raise	3x10 reps	rest: 60s
Air Bike	3x10 reps	rest: 60s
Air Bike	3x10 reps	rest: 60s
Jackknife Sit-Up	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Plank	3x8 reps	rest: 60s