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5 day split
General
Intermediate
Machine strength
Plan Details
The 5 day split routine by Billy_Z is a 6 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. 137 min
18 exercises
Arm Circles
4 Sets x 8 Reps
Shoulder Rotation
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Upward Stretch
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 20 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 20 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
1 Set
Upper Body Chair Stretch
3 Sets x 8 Reps
Stability Ball Neck Flexion
3 Sets
Stability Ball Neck Extension
3 Sets
Elliptical Training
1 Set
Tue
legs/ abs/ glutes
Est. 155 min
22 exercises
Stability Ball Single-Leg Hamstring Stretch
3 Sets
Stability Ball Quadricep Stretch
3 Sets
Barbell Squat
1 Set
Barbell Deadlift
3 Sets x 12 Reps
Barbell Hip Thrust
1 Set
Barbell Standing Calf Raise
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 20 Reps
Machine Leg Press
1 Set
Decline Bench Weighted Twist
3 Sets x 8 Reps
Cable Leg Kickback
4 Sets x 12 Reps
Plank
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Elliptical Training
1 Set
Wed
back
Est. 133 min
18 exercises
One-Arm Hang
3 Sets
Hip Stretch
3 Sets x 8 Reps
Barbell Bent-Over Row
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Smith Machine One-Arm Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Cable Seated Row to Neck
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Upper Back Stretch
3 Sets x 8 Reps
Elliptical Training
1 Set
Thu
chest/ triceps
Est. 130 min
18 exercises
Assisted Chest Stretch
3 Sets x 8 Reps
Back Bend
3 Sets x 8 Reps
Chest and Shoulder Stretch
3 Sets x 8 Reps
Dumbbell Incline Bench Press
1 Set
Dumbbell Bench Press
1 Set
Smith Machine Bench Press
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Machine Fly
2 Sets x 20 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Stability Ball Chest Stretch
3 Sets x 8 Reps
Elliptical Training
1 Set
Fri
biceps, forearms, and abs
Est. 147 min
20 exercises
Bicep Stretch
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Barbell Curl
1 Set
Barbell Wrist Curl (Palms Up)
4 Sets x 20 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 20 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Side Bend
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Plank
3 Sets
Overhead Stretch
3 Sets x 8 Reps
Lateral Stretch
3 Sets x 8 Reps
Elliptical Training
1 Set
Sat
cardio
Est. 79 min
6 exercises
Elliptical Training
1 Set
Step Machine
1 Set
Medicine Ball Chest Pass
4 Sets x 12 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
