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5 Day Week
General
Beginner
Machine strength
Plan Details
The 5 Day Week routine by zavadescu is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Biceps
Est. 69 min
12 exercises
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 3
Legs and Shoulders
Est. 103 min
17 exercises
Machine Calf Press
3 Sets x 15 Reps
Dumbbell Jump Squat
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 20 Reps
Cable Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 10 Reps
Weight Plate Shrug
3 Sets x 20 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Day 4
Abs day
Est. 49 min
8 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Cable Upward Chop
3 Sets x 15 Reps
Decline Crunch
3 Sets x 25 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Decline Oblique Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 10 Reps
Plank
3 Sets
Day 5
Back and Triceps
Est. 70 min
12 exercises
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
Bench Dip
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 6
stretching
Est. 133 min
23 exercises
Shell Stretch
3 Sets x 8 Reps
Cross-Leg Side Stretch (Supine)
3 Sets x 8 Reps
Overhead Stretch
3 Sets x 8 Reps
Low Back Chair Stretch
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Side-Lying Floor Stretch
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Upper Back Stretch
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Back Bend
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Shoulder Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
All Fours Quad Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Runner's Stretch
3 Sets x 8 Reps
Seated Hamstring Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
