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My 5-Day Copy

Contributed by: Jordan

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    Chest

  • Bench Press - Smith
    4 sets × 10 reps, 1m rest
  • Incline Bench Press - Smith
    4 sets × 10 reps, 1m rest
  • Decline Bench Press - Smith
    4 sets × 10 reps, 1m rest
  • Fly - Dumbbell
    4 sets × 10 reps, 1m rest

    Arms

    • a. Triceps Dip - Bodyweight/Weighted
      4 sets × 10 reps, 0s rest
    • b. Pull-up - Lever
      4 sets × 10 reps, 1m rest
    • a. Lying Triceps Extension - Barbell
      4 sets × 10 reps, 0s rest
    • b. Hammer Curl - Dumbbell
      4 sets × 10 reps, 1m rest
    • a. Kickback - Dumbbell
      4 sets × 10 reps, 0s rest
    • b. Concentration Curl - Dumbbell
      4 sets × 10 reps, 1m rest

    Legs

  • Seated Calf Extension - Lever
    4 sets × 15 reps, 30s rest
  • Squat - Smith
    4 sets × 10 reps, 1m rest
  • Standing Calf Raise - Smith
    4 sets × 12 reps
  • Hamstring curls - Cable
    4 sets × 12 reps
  • Lunge - Dumbbell
    4 sets × 12 reps

    Core

  • Deadlift - Smith
    4 sets × 12 reps, 35s rest
    • a. Back Extension - Bodyweight/Weighted
      4 sets × 15 reps, 0s rest
    • b. Right Oblique Extension - Bodyweight/Weighted
      4 sets × 12 reps, 0s rest
    • c. Left Oblique Extension - Bodyweight/Weighted
      4 sets × 12 reps, 0s rest
    • d. Incline Twisting Sit-up - Bodyweight/Weighted
      4 sets × 12 reps, 1m rest
  • Push Crunch - Lever
    4 sets × 10 reps, 30s rest
  • Row - Lever
    4 sets × 10 reps, 1m rest

    Shoulders

  • Military Press - Smith
    4 sets × 10 reps, 35s rest
    • a. Shrug - Smith
      4 sets × 15 reps, 0s rest
    • b. Trap Bar Shrug - Smith
      4 sets × 15 reps, 1m rest
  • Front Pulldown - Cable
    4 sets × 12 reps, 30s rest
  • Overhead Press - Smith
    4 sets × 10 reps, 1m rest
  • Arnold Press - Dumbbell
    4 sets × 10 reps, 1m rest