5-day-a-week routine

What do you think of this 5-a-week routine, F2 for all exercises and F3 for abs?

🔹 UPPER (chest + back + triceps + abs)

(no biceps / no laterals)

1. Incline press — 4x6–8

2. Pull-ups — 4x6–10

3. Chest row / cable row — 3x8–10

4. Pec deck — 3x12–15

5. Overhead extensions — 3x10–12

🟢 Abs (F1)

Leg raises — 3x10–15

Hollow hold or ab wheel — 3x20–30 / 8–12

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🔹 LOWER (strength) Leg + Forearm)

(Heavy RDL only here)

1. Back Squat — 4×5–6

2. Romanian Deadlift — 4×6–8

3. Lying Leg Curl — 3×10–12

4. Leg Extensions — 3×10–12

5. Adductor Machine — 3×12–15

6. Calf Raises — 4×12–20

🟢 Forearm (F1 – grip)

Farmer Carry / Hangs — 3×30–40 s

⸻

🔹 PULL (Full Back + Biceps + Abs)

(Barbell Row only here)

1. Pull-ups — 4×6–10

2. Barbell Row — 4×6–8

3. Close-Grip Cable Row — 3x10–12

4. Pullover — 3x12–15

5. Face Pulls — 3x15–20

6. Barbell/Dumbbell Bicep Curl — 3x8–10

🟢 Abs (F2)

Leg Raises — 3x10–15

Decline Bench Crunches — 3x12–15

⸻

🔹 PUSH (3D Shoulder + Chest + Triceps + Forearm)

(Lateral Raises ONLY here)

1. Incline Press — 4x6–8

2. Military Press — 3x6–8

3. Pec Deck — 3x12–15

4. Lateral Raises — 4x12–15

5. Behind-the-Head Extensions — 3x10–12

6. One-Arm Extension — 2–3x12–15

🟢 Forearm (F2)

Wrist Flexors — 3x15–20

Wrist Extensors — 3x15–20

Hammer Curls — 2x10–12

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🔹 LEGS (aesthetic + less lower back strain)

(without heavy RDL)

1. Front Squat — 4x6–8

2. Lying Leg Curls — 3x10–12

3. Leg Extensions — 3x12–15

4. Adductor Machine — 3x12–15

5. Calf Raises — 4 sets of 15–20 reps

🟢 Abdominal Exercises (F3)

• Decline bench crunches — 3 sets of 12–15 reps

• Leg raises — 3 sets of 10–15 reps