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5 days program
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The 5 days program routine by abuhassansami is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Any
Workout 5
Est. 0 min
0 exercises
This day is empty
Any
Workout 2
Est. 94 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Any
Workout 3
Est. 96 min
10 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Plank
4 Sets
Decline Crunch
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 30 Reps
Any
Workout 1
Est. 109 min
11 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Any
Workout 4
Est. 103 min
10 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Decline Crunch
4 Sets x 20 Reps
Plank
4 Sets
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 30 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Treadmill Running
1 Set
