Workout Routine

5 Day Split

by Jacob6119

Start with cardio and end with light Core exercises

Workouts

Arms

Barbell curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
8 +
amrap
60 sec

Barbell curl

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
5 +
amrap
60 sec

curl

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
8
90 sec
3
–
–
5 +
amrap
90 sec

concentration curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
75 sec
2
–
–
12
75 sec
3
–
–
5 +
amrap
75 sec

triceps extension

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
5 +
amrap
60 sec

triceps pushdowns

3 sets

Cable rope overhead tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
10 +
amrap
100 sec

Cable rope overhead tricep extension

3 sets

Arm curl machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
60 sec
2
–
–
5 +
amrap
60 sec
3
–
–
5 +
amrap
60 sec

Arm curl machine

3 sets

Legs

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

hack squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

leg press

3 sets

Seated calf raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
10 +
amrap
60 sec

Seated calf raises

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
5 +
amrap
60 sec

leg extension

3 sets

Standing calf raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
70 sec
2
–
–
15
70 sec
3
–
–
10 +
amrap
70 sec

Standing calf raises

3 sets

Chest

Supine press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
75 sec
2
–
–
12
75 sec
3
–
–
8
75 sec

Supine press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

incline bench press

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8
90 sec

cable crossover

3 sets

Dumbbell chest flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
5 +
amrap
100 sec

Dumbbell chest flys

3 sets

Back

Seated row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10 +
amrap
100 sec

Seated row

3 sets

One arm dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10 +
amrap
100 sec

One arm dumbbell row

3 sets

Wide grip pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10 +
amrap
100 sec

Wide grip pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10 +
amrap
100 sec

seated cable row

3 sets

Shoulders

Dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10 +
amrap
100 sec

Dumbbell press

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
5 +
amrap
100 sec

side lateral raise

3 sets

Shoulder pull down machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8 +
amrap
100 sec

Shoulder pull down machine

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
18
100 sec
3
–
–
15 +
amrap
100 sec

shrug

3 sets

Core (pick some after every exercise)

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets