Ez’s 5-day workouy - JEFIT

Ez’s 5-day workouy - JEFIT

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Ez’s 5-day workouy

AUDIO TIP

General

Intermediate

Machine strength

Plan Details

The Ez’s 5-day workouy routine by Xiel is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

This is a plan to build muscles up while not spending too much time in the gym for every session. With the 5 days of gym sessions, the first two days will focus on the Push type of exercises, then the third and fourth days are focusing on Pull type of exercises, and lastly, day five will be purely on Legs. There will be an optional Abs workout that can be added to all days or every other day.

Routine detail

Mon

Push: Upper/Mid/Lower Pecs

Est. 0 min

5 exercises

Dip Demonstration

Dip

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 8 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 8 Reps

Tue

Push: Triceps and Front&Side Delts

Est. 0 min

7 exercises

Dip Demonstration

Dip

4 Sets x 8 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 8 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

4 Sets x 8 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

4 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 8 Reps

Wed

Pull: Up/Low Back and Rear Delts

Est. 0 min

6 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

5 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable Shrug Demonstration

Cable Shrug

5 Sets x 10 Reps

Thu

Pull: Biceps and Forearms

Est. 0 min

7 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

4 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

4 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 8 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 8 Reps

Fri

Legs: Quad, Hams, Calves and Glutes

Est. 0 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 8 Reps

Any

Choose x3 Abs

Est. 0 min

8 exercises

Sit-Up Demonstration

Sit-Up

3 Sets x 8 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 8 Reps

Crunch Demonstration

Crunch

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Leg Raise Demonstration

Leg Raise

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps