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workout 5 day start
AUTOPLAY
General
Beginner
Dumbbell
Plan Details
The workout 5 day start routine by neyssi is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Triceps
Est. 49 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Bent-Over One-Arm Tricep Extension
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Day 2
Back and Biceps
Est. 39 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Day 3
Abs and Shoulders
Est. 39 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Day 4
Legs
Est. 43 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 5
Recovery
Est. 0 min
0 exercises
This day is empty
Day 6
Cardio
Est. 8 min
4 exercises
Treadmill Running
1 Set
Step Machine
1 Set
Stationary Bike
1 Set
Indoor Cycling
1 Set
Day 7
Recovery
Est. 0 min
0 exercises
This day is empty
