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5 Day All Out
General
Advanced
Machine strength
Plan Details
The 5 Day All Out routine by cgross8405 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Trap
Est. 49 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Tue
Bicep and Tri
Est. 51 min
7 exercises
EZ Bar Curl
3 Sets x 5 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
5 Sets x 8 Reps
Wed
Legs and Ab
Est. 47 min
6 exercises
Machine Leg Press
5 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Thu
Shoulders and Arms
Est. 49 min
6 exercises
Smith Machine Shoulder Press
5 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Smith Machine Upright Row
5 Sets x 8 Reps
Cable Reverse Curl
5 Sets x 8 Reps
Fri
Gauntlet
Est. 52 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
EZ Bar Curl
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 8 Reps
