SierraMohr's 5 Days Plan - JEFIT

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SierraMohr's 5 Days Plan - JEFIT

SierraMohr's 5 Days Plan banner

SierraMohr's 5 Days Plan

AUDIO TIP

General

Intermediate

Machine strength

Plan Details

The SierraMohr's 5 Days Plan routine by SierraWimer is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

General bodybuilding workout plan. 5 day split focusing on hypertrophy and strength. Focus on mind muscle connection and progressive training.

Routine detail

Mon

Back, Shoulders, Biceps

Est. 72 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

2 Sets x 20 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

2 Sets x 20 Reps

Tue

Leg Day (Quad Focused)

Est. 74 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 10 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

2 Sets x 40 Reps

Wed

Chest, Shoulders, Triceps

Est. 71 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Dip Demonstration

Dip

2 Sets x 20 Reps

Machine Fly Demonstration

Machine Fly

2 Sets x 20 Reps

Thu

Back & Legs (Hamstring Focused)

Est. 83 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

4 Sets x 10 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 20 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

2 Sets x 40 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Fri

Full Body Day

Est. 81 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 8 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

4 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 15 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 15 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

4 Sets x 10 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps