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THICK AND WIDE 5 day (Chest, Back, Rear Delt, Forearm focus)
by Owen F.
23 athletes joined
Program Description
Upper focus 5 day a week intermediate bodybuilding program. With emphasis on the Upper body muscles of the: Chest, Back ( lats in particular), and the forearms. Lower volume for the legs with an emphasis on quads. All exercises to be done with a controlled eccentric and momentary pause in the lengthened position of possible. Use an “evolving rep range” to progress where you start nearer to the bottom of the rep range with a given weight from week to week until you hit the top end on you first set, then add 5/2.5 and start again. This keeps intensity high so you get the most out of each set.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Mar 25, 2024 09:11
Last Edited
Jun 18, 2024 01:50
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Week 1
1 / 1 Weeks
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
@9.5
2A
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@9.5
5A
chest supported ez row
1 Set
1 Set
6-12 Reps
6-1 Reps
@9.5
@9.5
5B
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
5C
Pec Fly (Dumbbell)
4 Sets
8-12 Reps
6A
Pullover (EZ Bar)
3 Sets
8-12 Reps
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6C
Wrist Curls
3 Sets
15-20 Reps
Day 2
1A
Hack Squat
3 Sets
5-10 Reps
1B
Shrug (Dumbbell)
3 Sets
12-15 Reps
2A
Back Extension (Weighted)
3 Sets
8-12 Reps
2B
Standing Calf Raise
3 Sets
12-15 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Cable Crunch
3 Sets
12-15 Reps
Day 3
1A
Bench Press (Close Grip)
4 Sets
5-10 Reps
1B
Preacher Curl (Barbell)
4 Sets
5-10 Reps
2A
Dumbbell Row
3 Sets
8-12 Reps
2B
Y Raise
3 Sets
12-15 Reps
3A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
3B
Bayesian Curl
2 Sets
8-12 Reps
3C
Wrist Curls
2 Sets
15-20 Reps
Day 5
1A
Good Morning
3 Sets
5-10 Reps
1B
Straight Leg Calf Raise
1 Set
12-15 Reps
2A
Leg Press
3 Sets
15-20 Reps
2B
Hip Adductor (Machine)
3 Sets
8-12 Reps
3A
Seated Hamstring Curl
3 Sets
8-12 Reps
3B
Sit Up
3 Sets
10-15 Reps
Day 4
1A
Seated Military Press (Barbell)
3 Sets
5-10 Reps
1B
High Row
1 Set
2 Sets
8-1212 Reps
8-12 Reps
2A
Lateral Raise (Cable)
3 Sets
12-15 Reps
2B
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
3B
Bicep Curl (EZ Bar)
1 Set
AMRAP
3C
Tricep Pushdown (Cable)
3 Sets
8-12 Reps