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5-day Shoulder Protective Plan
AUDIO TIP
General
Intermediate
None
Plan Details
The 5-day Shoulder Protective Plan routine by exlonghorn is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 day full body with protection for shoulders
Routine detail
Mon
Shoulders and abs
Est. 0 min
11 exercises
Cable Lateral Raise
3 Sets x 12,12,8 Reps
Decline Crunch
1 Set x 20 Reps
Hammer Grip Machine Shoulder Press
3 Sets x 12,11,9 Reps
Parallel Bar Leg Raise
1 Set x 20 Reps
Machine Reverse Fly
3 Sets x 12,12,8 Reps
Decline Crunch
1 Set x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,12,8 Reps
Parallel Bar Leg Raise
1 Set x 20 Reps
Cable Rope Face Pull
3 Sets x 12,12,8 Reps
Cable External Rotation
3 Sets x 12,12,8 Reps
Cable Internal Rotation
3 Sets x 15 Reps
Wed
Arms/Abs
Est. 0 min
7 exercises
Cable Tricep Pushdown (V-Bar)
4 Sets x 12,8,8,4 Reps
Barbell Curl
3 Sets x 12,12,8 Reps
Barbell Tricep Press (Supine)
3 Sets x 12,12,8 Reps
Cable Stretch Drag Curls
4 Sets x 12,10,7,3 Reps
Machine Dip
3 Sets x 12,12,8 Reps
Preacher Curl Machine
3 Sets x 12,12,8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12,12,8 Reps
Thu
Legs
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 12,20 Reps
Cable Deadlift
3 Sets x 12 Reps
Sat
Chest
Est. 0 min
4 exercises
Barbell Bench Press
3 Sets x 12,12,8 Reps
Barbell Incline Bench Press
3 Sets x 12,12,8 Reps
Machine Fly
3 Sets x 12,12,8 Reps
Cable Cross-Over
3 Sets x 12,12,6 Reps
Sun
Back
Est. 0 min
5 exercises
Cable V Bar Pulldown
4 Sets x 12,12,6,2 Reps
T Bar Row
3 Sets x 12,12,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,6,4 Reps
Cable Seated Row
3 Sets x 12,12,8 Reps
Cable Deadlift
3 Sets x 12 Reps
