5 Day Workout Plan - JEFIT

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5 Day Workout Plan - JEFIT

5 Day Workout Plan banner

5 Day Workout Plan

AUDIO TIP

General

Advanced

Machine strength

Plan Details

The 5 Day Workout Plan routine by DaultonStout is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Mon

Chest and Triceps

Est. 72 min

8 exercises

Dip Demonstration

Dip

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

4 Sets x 10 Reps

Bench Push-Up Demonstration

Bench Push-Up

4 Sets x 5 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 25 Reps

Tue

Back and Biceps

Est. 79 min

9 exercises

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

4 Sets x 10 Reps

Crunch Demonstration

Crunch

4 Sets x 25 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 10 Reps

Any

Shoulders

Est. 98 min

11 exercises

Cable Internal Rotation Demonstration

Cable Internal Rotation

4 Sets x 15 Reps

Cable External Rotation Demonstration

Cable External Rotation

4 Sets x 15 Reps

Cable One-Arm Reverse Fly Demonstration

Cable One-Arm Reverse Fly

4 Sets x 15 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

farmer walks Demonstration

farmer walks

3 Sets x 3 Reps

Dead Hangs Demonstration

Dead Hangs

3 Sets

Any

Legs

Est. 85 min

10 exercises

Band Aductors Demonstration

Band Aductors

4 Sets x 10 Reps

Band Walks Demonstration

Band Walks

4 Sets x 1 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

4 Sets x 15 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

4 Sets x 10 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

4 Sets x 10 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 25 Reps

Wall Sits Demonstration

Wall Sits

4 Sets

Any

Arms

Est. 69 min

7 exercises

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

4 Sets x 15 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 15 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

4 Sets x 10 Reps

Dumbbell Decline Tricep Extension Demonstration

Dumbbell Decline Tricep Extension

4 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 21 Reps

Barbell Overhead Tricep Extension Demonstration

Barbell Overhead Tricep Extension

4 Sets x 15 Reps