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5 day program- A and B alternating
General
Intermediate
Machine strength
Plan Details
The 5 day program- A and B alternating routine by joewade3350 is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Week of "A" workouts to be higher rep/lower joint impact/faster pace. Week of "B" workouts to be heavy compounds/max effort.
Routine detail
Day 1
Arms/Abs A
Est. 51 min
6 exercises
EZ Bar Incline Tricep Extension
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Day 2
Legs A
Est. 51 min
6 exercises
Machine Leg Press
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Day 4
Chest A
Est. 45 min
5 exercises
Leverage Incline Chest Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Day 5
Back A
Est. 53 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Cable One-Arm Row
4 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 7
Shoulders A
Est. 42 min
5 exercises
Machine Shoulder Press
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Shrug
4 Sets x 12 Reps
cable rear crossover
3 Sets x 12 Reps
Day 8
Arms/Abs B
Est. 70 min
9 exercises
Barbell Tricep Extension
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Hammer MTS Curl
3 Sets x 10 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 20 Reps
Leg Pull-In
3 Sets x 12 Reps
Day 9
Legs B
Est. 35 min
4 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Deadlift
4 Sets x 6 Reps
Hack Squat
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Day 11
Chest B
Est. 43 min
5 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Leverage Chest Press
4 Sets x 8 Reps
Dip
4 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Day 12
Back B
Est. 38 min
4 exercises
Pull-Up
6 Sets x 5 Reps
Barbell Bent-Over Row
6 Sets x 8 Reps
Hammer Iso pulldown
4 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 10 Reps
Day 14
Shoulders B
Est. 39 min
5 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
