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Speed/Strength 5 day v 1.0
General
Intermediate
Machine strength
Plan Details
The Speed/Strength 5 day v 1.0 routine by joewade3350 is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Arms- Strength
Est. 35 min
4 exercises
Barbell Curl
5 Sets x 6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 6 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Tricep Extension
4 Sets x 8 Reps
Day 2
Quads- Strength
Est. 41 min
5 exercises
Barbell Squat
5 Sets x 6 Reps
Hack Squat
4 Sets x 8 Reps
Hack Squat (Narrow Stance)
4 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 6 Reps
Machine Leg Extension
4 Sets x 8 Reps
Day 4
Chest- Speed
Est. 43 min
5 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Leverage Chest Press
4 Sets x 10 Reps
Cable Incline Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Day 5
Back- Speed
Est. 47 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable One-Arm Row
4 Sets x 10 Reps
Hammer Iso Pulldown
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Freemotion Cable BTN pull down
3 Sets x 10 Reps
Freemotion Cable High Row
3 Sets x 12 Reps
Day 6
Hams/Shoulders- Speed
Est. 49 min
6 exercises
Barbell Power Clean/Press
4 Sets x 5 Reps
Cable Shrug
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Day 8
Arms- Speed
Est. 51 min
6 exercises
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Cable Standing Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Rope Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Day 9
Quads- Speed
Est. 49 min
6 exercises
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Day 11
Chest- Strength
Est. 34 min
4 exercises
Barbell Bench Press
5 Sets x 6 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Day 12
Back- Strength
Est. 34 min
4 exercises
Barbell Bent-Over Row
5 Sets x 6 Reps
Pull-Up
5 Sets x 6 Reps
T Bar Row
4 Sets x 8 Reps
Pull-Up (Hammer Grip)
4 Sets x 8 Reps
Day 13
Hams/Shoulders- Strength
Est. 34 min
4 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 6 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
