Workout Routine

5D 1M

by divyakannan

Ibu class

Workouts

Leg

Barbell Sumo Squat

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

Barbell Sumo Squat

3 sets

leg extension+ leg press

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

leg extension+ leg press

3 sets

Goblet barbell squad

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

Goblet barbell squad

3 sets

leg extension

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

leg extension

3 sets

Dumbell sumo squat

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

Dumbell sumo squat

3 sets

seated calf raise

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

seated calf raise

3 sets

Elliptical

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

Elliptical

1 sets

Lat

deadlift

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

deadlift

3 sets

Pull ups + incline pullover

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

Pull ups + incline pullover

3 sets

barbell row

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

barbell row

3 sets

lat pulldown + lat pulldown back + incline dumbbell row

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

lat pulldown + lat pulldown back + incline dumbbell row

3 sets

close grip lat pulldown

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

close grip lat pulldown

3 sets

Hyperextensions

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

Hyperextensions

3 sets

Chest

Incline, flat and decline flies

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

Incline, flat and decline flies

3 sets

Incline press

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

Incline press

3 sets

bench press

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

bench press

3 sets

Shoulder

incline reverse fly

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

incline reverse fly

3 sets

Rod front raise/ hammer grip front raise

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

Rod front raise/ hammer grip front raise

3 sets

Incline side raise / standing back raise

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

Incline side raise / standing back raise

3 sets

upright row

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

upright row

3 sets

shrug

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

shrug

3 sets

Tri/bi

skull crushers

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

skull crushers

3 sets

Rope Pushdown

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

Rope Pushdown

3 sets

Reverse Pushdown

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

Reverse Pushdown

3 sets

preacher curl

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

preacher curl

3 sets

Spider curl

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

Spider curl

3 sets

hammer curl

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

hammer curl

3 sets

concentration curl

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

concentration curl

3 sets