Workout Routine

5 Day Split

by bijeshd

Body Building

Workouts

Back/ Bi's

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
100 sec
2
85% 1RM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

deadlift

2 sets

One Arm Dumbbell Row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
65% 1RM
12
100 sec
3
75% 1RM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

One Arm Dumbbell Row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
85% 1RM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

lat pulldown

3 sets

Machine Row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
85% 1RM
12
100 sec
3
95% 1RM
12
100 sec
4
–
–
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Machine Row

4 sets

EZ Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
85% 1RM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

EZ Preacher Curl

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
85% 1RM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

concentration curl

3 sets

Cable Rope Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
80% 1RM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Cable Rope Hammer Curl

3 sets

Chest and Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
75% TM
10
100 sec
3
85% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

bench press

3 sets

Chest Dip

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

Chest Dip

3 sets

Machine Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
100 sec
2
75% TM
15
100 sec
3
80% TM
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Machine Chest Fly

3 sets

Push Up

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

Push Up

2 sets

EZ Bar Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
100 sec
2
80% TM
10
100 sec
3
90% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

EZ Bar Skull Crushers

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
100 sec
2
80% TM
10
100 sec
3
90% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2 kg

overhead triceps extensions

3 sets

Cable Rope Tricep Push Down

Set
Intensity
Weight
Reps
Rest time
1
75% TM
15
100 sec
2
80% TM
15
100 sec
3
85% TM
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Cable Rope Tricep Push Down

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
12
100 sec
3
85% TM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

squat

3 sets

Booty Sprout

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Booty Sprout

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% 1RM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

bulgarian split squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
20
100 sec
2
65% TM
20
100 sec
3
65% TM
20
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

leg extension

3 sets

Stiff Leg Deadlift dumbbell

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
12
100 sec
3
85% TM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Stiff Leg Deadlift dumbbell

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
20
100 sec
2
65% TM
20
100 sec
3
65% TM
20
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20
100 sec
2
80% TM
20
100 sec
3
80% TM
20
100 sec

calf raise

3 sets

Shoulders/ Traps/ Forearms

Standing Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
75% TM
10
100 sec
3
80% TM
10
100 sec

Standing Shoulder Press

3 sets

Seated Arnold's

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
12
100 sec
3
85% TM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Seated Arnold's

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
100 sec
2
75% TM
15
100 sec
3
85% TM
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

lateral raise

3 sets

Rope Shoulder Upright Rows

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
12
100 sec
3
85% TM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Rope Shoulder Upright Rows

3 sets

Trap Shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Trap Shrugs

3 sets

Seated wrist curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
100 sec
2
70% TM
15
100 sec
3
75% TM
15
100 sec

Seated wrist curl

3 sets

Cardio / Abs

Treadmill

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Treadmill

1 sets

Medicine Ball Sit-Up

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Medicine Ball Sit-Up

3 sets

hanging leg raises

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

hanging leg raises

3 sets

mountain climbers

Set
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec

mountain climbers

3 sets

plank

Set
Time
Rest time
1
90 sec
100 sec

plank

1 sets

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec

side plank

2 sets

Stationary Bike

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Stationary Bike

1 sets