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kaufman10's 5 day plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The kaufman10's 5 day plan routine by kaufman10 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Workout 1
Est. 0 min
7 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Push-Up
3 Sets x 50 Reps
Cable Incline Fly
3 Sets x 15 Reps
Barbell Military Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Dip
3 Sets x 100 Reps
Tue
Workout 2
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 6,6,5,5 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Wed
Workout 3
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8,6,5 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 50 Reps
Thu
Workout 4
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10,8,6 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Pull-Up
4 Sets x 50 Reps
Push-Up
4 Sets x 50 Reps
Fri
Workout 5
Est. 0 min
8 exercises
Barbell Military Press (Seated)
3 Sets x 6,5,4 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Around the World
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Any
New Workout
Est. 0 min
6 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10,8,6 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Calf Press
4 Sets x 15 Reps
