5 Day Workout

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RATING: 89 (FROM 4 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Building your body, getting ripped, and keeping your weekends to yourself!

Chest 5 exercises, 44 mins

Barbell Bench Press	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	4x10 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Cable Reverse Crunch	4x10 reps	rest: 60s

Legs 7 exercises, 1 hr 1 min

Shoulders and Abs 6 exercises, 53 mins

Smith Machine Shoulder Press	4x8 reps	rest: 60s
Dumbbell Front Raise	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12 reps	rest: 60s
Machine Ab Crunch	4x10 reps	rest: 60s

Back 6 exercises, 48 mins

T Bar Row	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x10 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Machine Ab Crunch	4x10 reps	rest: 60s
Cable V-Bar Row	4x10 reps	rest: 60s

Biceps and Triceps 9 exercises, 1 hr 19 mins

Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
EZ Bar Seated Curl (Close Grip)	4x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Barbell Tricep Extension	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Machine Ab Crunch	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s

Maintenance 6 exercises, 51 mins

Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
Weighted Tricep Dip	4x10 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Machine Ab Crunch	4x10 reps	rest: 60s
Chin-Up	4x5 reps	rest: 60s