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5 day plan
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 5 day plan routine by pckmw is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Strength, muscle building, leaning up.
Routine detail
Day 1
Chest
Est. 0 min
6 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Day 2
Back
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine One-Arm Pulldown
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 12 Reps
Day 3
Legs
Est. 0 min
7 exercises
Bodyweight Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Bridge
5 Sets
Day 4
Shoulders
Est. 0 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Day 5
Abs - HIIT
Est. 0 min
3 exercises
Crunch with Hands Overhead
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
