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pancea413's 5 Day Plan
AUDIO TIP
General
Beginner
Barbell
Plan Details
The pancea413's 5 Day Plan routine by pancea413 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
phase 1 weight training to get stronger, drop a few lbs, and hopefully feel a bit better about yourself. yay
Routine detail
Mon
Workout Day #2
Est. 58 min
7 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Tue
Workout Day #3
Est. 49 min
6 exercises
Barbell Deadlift
2 Sets x 10 Reps
Barbell Deadlift
1 Set x 4 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Any
Workout Day #1
Est. 49 min
6 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
1 Set x 4 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Any
day 4
Est. 57 min
7 exercises
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 4 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell rear lateral raise
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Any
day 5
Est. 49 min
6 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
1 Set x 4 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
glute blaster
3 Sets x 10 Reps
