My 5-Day Copy

Contributed by: Jordan

Save Routine

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