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Melanie's 5 Days Plan II
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Melanie's 5 Days Plan II routine by Strudent is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Must warm up before any training: 5-10 min light cardio, only to build up heart rate. 10 min general mobility, focusing on muscle group to be worked. At the end of workout, add 15-20 min LISS cardio and abdominal workout if time allows it
Routine detail
Mon
LEGS
Est. 56 min
7 exercises
Hack Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 15 Reps
Smith Machine Split Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Hip Extension (Standing)
3 Sets x 15 Reps
Tue
PUSH
Est. 56 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dip
4 Sets x 8 Reps
Dumbbell Standing Incline Lateral Raise
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Push-Up
2 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Wed
PULL
Est. 58 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable One-Arm Row
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Thu
LOWER
Est. 46 min
6 exercises
Smith Machine Squat
4 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Barbell Hip Thrust
2 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Sat
UPPER
Est. 67 min
9 exercises
Dumbbell Incline Bench Press (Palms in)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
