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Er'day
General
Intermediate
Machine strength
Plan Details
The Er'day routine by Kayden is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Squat did you say?
Est. 94 min
8 exercises
Bodyweight Lunge
1 Set x 2 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Single-Leg Squat
3 Sets x 10 Reps
Barbell Front Squat
5 Sets x 20 Reps
Barbell Squat
5 Sets x 5 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 30 Reps
Machine Hip Adduction
3 Sets x 30 Reps
Day 2
I'll be Back... and Shoulders.
Est. 99 min
11 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Day 3
Bench warmer
Est. 87 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Day 4
unDead lifting
Est. 67 min
7 exercises
Hip Extension (Standing)
3 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 5
Putting myself in Arms way.
Est. 59 min
10 exercises
Push-Up
1 Set x 20 Reps
Machine Inverted Row
1 Set x 20 Reps
Pull-Up
1 Set x 20 Reps
Dip
1 Set x 20 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
