michaelmooijman's 5 Day Plan

DOWNLOADS/VIEWS: 0/28

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Allround routine for five days a week. Split body with no rest days. Everyday a new muscle group for growth.

Chest, shoulder, triceps 6 exercises, 45 mins

Dumbbell Bench Press	5x8 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	4x8 reps • 60s	rest: 60s
	3x12 reps • 60s	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps • 60s	rest: 60s
Dumbbell Lateral Raise	3x12 reps • 60s	rest: 60s
	3x12 reps • 60s	rest: 60s

Legs, core 7 exercises, 52 mins

Back, biceps 6 exercises, 43 mins

Dumbbell Bent-Over Row	4x12 reps • 60s	rest: 60s
	4x12 reps • 60s	rest: 60s
Dumbbell Pullover	3x12 reps • 60s	rest: 60s
Dumbbell Incline Row (Reverse Grip)	4x12 reps • 60s	rest: 60s
Dumbbell Bicep Curl	3x12 reps • 60s	rest: 60s
Dumbbell Hammer Curl	3x12 reps • 60s	rest: 60s

Legs, core 7 exercises, 52 mins

Complete upper body 7 exercises, 47 mins

Dumbbell One-Arm Row	4x12 reps • 60s	rest: 60s
Dumbbell Seated Arnold Press	4x10 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	4x12 reps • 60s	rest: 60s
	3x12 reps • 60s	rest: 60s
	2x12 reps • 60s	rest: 60s
Barbell Overhead Tricep Extension	3x12 reps • 60s	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps • 60s	rest: 60s