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5 Day Plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 5 Day Plan routine by dmaca82 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Any
Pull Day 2
Est. 0 min
7 exercises
Machine Reverse Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
Push Day 1
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Any
Legs Day 3
Est. 0 min
7 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Any
Upper Day 4
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Any
Lower Day 5
Est. 0 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps