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Jan - March 5 Day Plan
General
Intermediate
Machine strength
Plan Details
The Jan - March 5 Day Plan routine by write2chrisj is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Run, Chest & AB's
Est. 137 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Straight Arm Crossover
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Alternating Heel Touch
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Sit-Up
4 Sets x 30 Reps
Running
1 Set
Tue
Spin, Back & AB's
Est. 87 min
8 exercises
T Bar Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 20 Reps
Bench Leg Raise (Supine)
4 Sets x 10 Reps
Plank
3 Sets
Stationary Bike
1 Set
Wed
Leg Day!!!
Est. 96 min
9 exercises
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Bench Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 30 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Machine Calf Press
4 Sets x 25 Reps
Thu
Run, Arms & AB's
Est. 158 min
13 exercises
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Cable Pulldown Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Weighted Bench Dip
6 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Sit-Up
3 Sets x 30 Reps
Running
1 Set
Fri
Run, Shoulders & Traps
Est. 144 min
11 exercises
Barbell Military Press
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 10 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Smith Machine Rear Shoulder Press
4 Sets x 10 Reps
Barbell Shrug
6 Sets x 10 Reps
Dumbbell Shoulder Shrug
6 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Running
1 Set
