Loading...
Mo - 5 Day Workout
General
Intermediate
Body
Plan Details
The Mo - 5 Day Workout routine by neshift is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This plan will involve a 5 day split with cardio on Ab days and the other three days being push/pull/leg routines. Make sure to do warm-up and cool-downs
Routine detail
Day 1
Push
0 exercises
This day is empty
Day 1
Push
6 exercises
Push-Up
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dip
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Day 2
Workout 2
0 exercises
This day is empty
Day 2
Ab and Cardio
5 exercises
Oblique Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Ab Roll
3 Sets x 8 Reps
Leg Slide
3 Sets x 8 Reps
Aerobics
1 Set
Day 2
Ab and Cardio Copy
5 exercises
Oblique Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Ab Roll
3 Sets x 8 Reps
Leg Slide
3 Sets x 8 Reps
Aerobics
1 Set
Day 3
Workout 3
0 exercises
This day is empty
Day 3
Pull
6 exercises
Pull-Up
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Deadlift to Bicep Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 4
Abs and Cardio
5 exercises
Aerobics
1 Set
Plank
3 Sets
Leg Raise
3 Sets x 12 Reps
Side Plank
3 Sets x 2 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Day 5
Leg Day
5 exercises
Barbell Glute Bridge
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
