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Routine for Female 5 dias
General
Intermediate
Machine strength
Plan Details
The Routine for Female 5 dias routine by OlgaEricaMendozaJasso is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 5 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
gluteo y abdomen
Est. 171 min
8 exercises
Smith Machine Split Squat
15 Sets x 4 Reps
Cable Pull Through
15 Sets x 4 Reps
Barbell Hip Thrust
15 Sets x 4 Reps
Reverse Hyper (Flat Bench)
15 Sets x 4 Reps
Posterior Lower Leg Stretch
15 Sets x 4 Reps
Glute Kickback (Kneeling)
15 Sets x 4 Reps
Flutter Kick
15 Sets x 4 Reps
Machine Single-Leg Press
15 Sets x 4 Reps
Tue
hombro, espalda y pecho
Est. 200 min
10 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Shoulder Press
15 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
15 Sets x 4 Reps
Cable Seated Row
15 Sets x 4 Reps
Cable Front Lat Pulldown (Close Grip)
15 Sets x 4 Reps
Cable V Bar Pulldown
15 Sets x 4 Reps
Dumbbell Upright Row
15 Sets x 4 Reps
Cable Front Raise
15 Sets x 4 Reps
Machine Fly
15 Sets x 4 Reps
Dumbbell Bench Press
15 Sets x 4 Reps
Wed
pierna y abdomen
Est. 174 min
8 exercises
Machine Leg Curl (Prone)
15 Sets x 4 Reps
Machine Leg Extension
15 Sets x 4 Reps
Machine Leg Press
15 Sets x 4 Reps
Machine Seated Leg Curl
15 Sets x 4 Reps
Smith Machine Squat
15 Sets x 4 Reps
Machine Hip Adduction
15 Sets x 4 Reps
Barbell Bench Squat
15 Sets x 4 Reps
Barbell Decline Bench Lunge
15 Sets x 4 Reps
Thu
brazo y antebrazo
Est. 171 min
8 exercises
Cable Tricep Pushdown (Rope)
15 Sets x 4 Reps
Cable Shoulder Extension
15 Sets x 4 Reps
Dumbbell One-Arm Tricep Kickback
15 Sets x 4 Reps
Cable Rope Overhead Tricep Extension
15 Sets x 4 Reps
Cable Bicep Curl (Close Grip)
15 Sets x 4 Reps
Cable Pulldown Bicep Curl
15 Sets x 4 Reps
Dumbbell Alternating Bicep Curl
15 Sets x 4 Reps
Preacher Curl Machine
15 Sets x 4 Reps
Fri
gluteo y abdomen
Est. 240 min
14 exercises
Smith Machine Split Squat
15 Sets x 4 Reps
Cable Pull Through
15 Sets x 4 Reps
Barbell Glute Bridge
15 Sets x 4 Reps
Barbell Hip Thrust
15 Sets x 4 Reps
Machine Single-Leg Press
15 Sets x 4 Reps
Single-Leg Glute Bridge
15 Sets x 4 Reps
Reverse Hyper (Flat Bench)
15 Sets x 4 Reps
Band Hip Lift
15 Sets x 4 Reps
Machine Ab Crunch
15 Sets x 4 Reps
Dumbbell Side Bend
15 Sets x 4 Reps
Alternating Leg Bridge
15 Sets x 4 Reps
Forearm Plank with Hip Abduction
15 Sets x 4 Reps
Leg Slide
15 Sets x 4 Reps
Decline Bench Alternating Leg Raise
15 Sets x 4 Reps
