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New Routine 5 Days - With Cardio VM
General
Intermediate
Machine strength
Plan Details
The New Routine 5 Days - With Cardio VM routine is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
VM
Routine detail
Day 1
Back and Biceps
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Running
1 Set
Day 2
Chest and Triceps
10 exercises
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 10 Reps
Step Machine
1 Set
Day 3
Workout 3
6 exercises
Barbell Squat
5 Sets x 12 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Day 4
Shoulder
7 exercises
Barbell Military Press
5 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Barbell Snatch Shrug
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Running
1 Set
Day 5
Back and Biceps Copy
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Rowing
1 Set
Day 6
Chest and Triceps Copy
9 exercises
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 10 Reps
