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5 day split with 2 days of bs on the weekend
General
Intermediate
Body
Plan Details
The 5 day split with 2 days of bs on the weekend routine by Billy_Z is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 day split with 1 extra cardio day and 1 day for walking 5 miles however slow enough to keep heart rate down.
Routine detail
Mon
shoulders/ traps
Est. 119 min
17 exercises
Dumbbell Seated Side Lateral Raise
2 Sets x 20 Reps
Barbell Shoulder Press
1 Set
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Weight Plate Shrug
1 Set
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Shoulder Rotation
3 Sets x 8 Reps
Machine Shoulder Press
1 Set
Barbell Round the World Shoulder Stretch
3 Sets
Upper Body Chair Stretch
3 Sets x 8 Reps
Stability Ball Neck Flexion
3 Sets
Stability Ball Neck Extension
3 Sets
Shoulder Stretch
3 Sets x 8 Reps
Upward Stretch
3 Sets x 8 Reps
Tue
legs/ abs/ glutes
Est. 98 min
12 exercises
Machine Leg Extension
2 Sets x 20 Reps
Machine Leg Press
1 Set
Barbell Squat
1 Set
Machine Leg Curl (Prone)
1 Set
Machine Calf Raise
4 Sets x 20 Reps
Plank
3 Sets
Elliptical Training
1 Set
Barbell Hip Thrust
1 Set
Glute Kickback (Kneeling)
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Bridge
3 Sets
Single-Leg Glute Bridge
3 Sets x 8 Reps
Wed
back
Est. 78 min
10 exercises
Machine Lat Pulldown
2 Sets x 20 Reps
Barbell Bent-Over Row
1 Set
Cable Rope Seated Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Elliptical Training
1 Set
Machine Back Extension
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
One-Arm Hang
3 Sets
Upper Back Stretch
3 Sets x 8 Reps
Thu
chest/ triceps
Est. 87 min
12 exercises
Machine Fly
2 Sets x 20 Reps
Dumbbell Bench Press
1 Set
Dumbbell Incline Bench Press
1 Set
Barbell Tricep Extension (Supine)
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Elliptical Training
1 Set
Machine Fly
3 Sets x 8 Reps
Stability Ball Chest Stretch
3 Sets x 8 Reps
Back Bend
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Chest and Shoulder Stretch
3 Sets x 8 Reps
Assisted Chest Stretch
3 Sets x 8 Reps
Fri
biceps, forearms, and abs
Est. 114 min
15 exercises
Dumbbell Alternating Bicep Curl
2 Sets x 20 Reps
Barbell Curl
1 Set
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 20 Reps
Decline Bench Rotational Sit-Up
4 Sets x 12 Reps
Elliptical Training
1 Set
Bicep Stretch
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Lateral Stretch
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
Shell Stretch
3 Sets x 8 Reps
Overhead Stretch
3 Sets x 8 Reps
Double Leg Stretch
3 Sets x 8 Reps
Sat
cardio
Est. 22 min
1 exercise
Elliptical Training
1 Set
Sun
rest/walk
Est. 122 min
1 exercise
Walking
1 Set
