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Beginner 5-day Split

Chrabyrd

Mar 3rd 2014

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Beginner 5-day Split

DOWNLOADS/VIEWS: 395/34396

RATING: 70 (FROM 59 JEFIT MEMBERS)

4 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Wednesday
Thursday
Friday

Legs 6 exercises, 39 mins

	Barbell Full Squat	3x8 reps	rest: 60s
	Standing Calf Raises	3x8 reps	rest: 60s
	Barbell Glute Bridge	3x8 reps	rest: 60s
	Dumbbell Lunges	3x8 reps	rest: 60s
	Calf Press On Leg Press	3x8 reps	rest: 60s
	Single Leg Glute Bridge	3x8 reps	rest: 60s

Chest and Abs 6 exercises, 38 mins

	Barbell Bench Press	3x8 reps	rest: 60s
	Weight Plate Russian Twist	3x8 reps	rest: 60s
	Dumbbell Fly	3x8 reps	rest: 60s
	Dumbbell Side Bend	3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Supine Knee to Chest	3x8 reps	rest: 60s

Back 6 exercises, 37 mins

	Pull Ups	3x8 reps	rest: 60s
	Barbell Reverse Grip Bent Over Row	3x8 reps	rest: 60s
	Hyperextensions - Back Extensions	3x8 reps	rest: 60s
	Close Grip Front Lat Pulldown	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Barbell Deadlift	3x5 reps	rest: 60s

Shoulders 6 exercises, 39 mins

	Barbell Seated Press	3x8 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
	Dumbbell Shoulder Press	3x8 reps	rest: 60s
	Dumbbell Front Raise	3x8 reps	rest: 60s
	Dumbbell Arnold Press	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s

Arms 6 exercises, 39 mins

	Dumbbell Alternate Hammer Curl	3x8 reps	rest: 60s
	Dumbbell One Arm Triceps Extension	3x8 reps	rest: 60s
	Preacher Curl Machine	3x8 reps	rest: 60s
	Cable Rope Triceps Pushdown	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x8 reps	rest: 60s
	Weighted Tricep Dips	3x8 reps	rest: 60s

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