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5 Day Week plus Intro for Teens
General
Beginner
None
Plan Details
The 5 Day Week plus Intro for Teens routine by mobinkc is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Biceps
Est. 41 min
6 exercises
Dumbbell One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 10,10,6 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Tue
Triceps
Est. 42 min
6 exercises
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Tue
Tuesday - Alternate
Est. 74 min
3 exercises
Push-Up (Close Hand)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Walking
1 Set
Wed
Chest
Est. 41 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Wed
Wednesday - Alternate
Est. 74 min
3 exercises
Push-Up
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Walking
1 Set
Thu
Back
Est. 47 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Fri
Legs
Est. 46 min
7 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Sat
Walk
Est. 62 min
1 exercise
Walking
1 Set
Sat
Colin - Intro to Full Body
Est. 53 min
16 exercises
Barbell Curl
1 Set x 10 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Tricep Extension (Supine)
1 Set x 10 Reps
Dumbbell Alternating Hammer Curl
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Tricep Extension
1 Set x 10 Reps
Preacher Curl Machine
1 Set x 10 Reps
Machine Fly
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 10 Reps
Machine Assisted Pull-Up
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Hanging Knee Raise
1 Set x 10 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
