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Gorilla’s 5 Day Plan
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Gorilla’s 5 Day Plan routine by bigrob4 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 day routine
Routine detail
Mon
Arms
Est. 0 min
25 exercises
Dumbbell Alternating Hammer Curl
5 Sets x 15,12,10,8,6 Reps
Dumbbell Incline Curl
5 Sets x 15,12,10,8,6 Reps
Cable Shoulder Extension
5 Sets x 15,12,10,8,6 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 15,12,10,8,6 Reps
Dumbbell Concentration Curl
5 Sets x 15,12,10,8,6 Reps
Dumbbell Seated Bicep Curl
5 Sets x 15,12,10,8,6 Reps
Dumbbell Hammer Curl
5 Sets x 15,12,10,8,6 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 15,12,10,8,6 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 15,12,10,8,6 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 15,12,10,8,6 Reps
Machine Bicep Curl
5 Sets x 15,12,10,8,6 Reps
Dumbbell Alternating Incline Curl
5 Sets x 15,12,10,8,6 Reps
EZ Bar Tricep Extension
5 Sets x 15,12,10,8,6 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 15,12,10,8,6 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 15,12,10,8,6 Reps
Machine Tricep Extension
5 Sets x 15,12,10,8,6 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 15,12,10,8,6 Reps
Dumbbell Zottman Curl
5 Sets x 15,12,10,8,6 Reps
Dumbbell Tricep Extension (Floor, Supine)
5 Sets x 15,12,10,8,6 Reps
Dumbbell Reverse Bicep Curl
5 Sets x 15,12,10,8,6 Reps
Dumbbell Tate Press
5 Sets x 15,12,10,8,6 Reps
Dumbbell Incline Hammer Curl
5 Sets x 15,12,10,8,6 Reps
Dumbbell Incline Tricep Extension
5 Sets x 15,12,10,8,6 Reps
Cable One-Arm High Curl
5 Sets x 15,12,10,8,6 Reps
Dumbbell Incline Hammer Curl
5 Sets x 15,12,10,8,6 Reps
Tue
Chest
Est. 0 min
12 exercises
Machine Fly
5 Sets x 15,12,10,8,6 Reps
Dumbbell Bench Press
5 Sets x 15,12,10,8,6 Reps
Dumbbell Incline Bench Press
5 Sets x 15,12,10,8,6 Reps
Dumbbell Fly
5 Sets x 15,12,10,8,6 Reps
Dumbbell Incline Fly
5 Sets x 15,12,10,8,6 Reps
Cable Cross-Over
5 Sets x 15,12,10,8,6 Reps
Machine Bench Press
5 Sets x 15,12,10,8,6 Reps
Machine Inner Chest Press
5 Sets x 15,12,10,8,6 Reps
Machine Decline Chest Press
5 Sets x 15,12,10,8,6 Reps
Cable Inner Chest Press
5 Sets x 15,12,10,8,6 Reps
Cable Mid Chest Crossover
5 Sets x 15,12,10,8,6 Reps
Dumbbell One-Arm Hammer Press
5 Sets x 15,12,10,8,6 Reps
Wed
Shoulders/Back
Est. 0 min
17 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15,12,10,8,6 Reps
Dumbbell Lateral Raise
5 Sets x 15,12,10,8,6 Reps
Dumbbell Seated Shoulder Press
5 Sets x 15,12,10,8,6 Reps
Cable Seated Row
5 Sets x 15,12,10,8,6 Reps
Dumbbell Shoulder Shrug
5 Sets x 15,12,10,8,6 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15,12,10,8,6 Reps
Machine Shoulder Press
5 Sets x 15,12,10,8,6 Reps
Cable Pulldown (Underhand)
5 Sets x 15,12,10,8,6 Reps
Cable Upright Row
5 Sets x 15,12,10,8,6 Reps
Dumbbell Front Raise
5 Sets x 15,12,10,8,6 Reps
Machine Reverse Fly
5 Sets x 15,12,10,8,6 Reps
Cable Deltoid Raise
5 Sets x 15,12,10,8,6 Reps
Cable Internal Rotation
5 Sets x 15,12,10,8,6 Reps
Dumbbell Alternating Deltoid Raise
5 Sets x 15,12,10,8,6 Reps
Cable Rope Lat Pulldown
5 Sets x 15,12,10,8,6 Reps
Cable External Rotation
5 Sets x 15,12,10,8,6 Reps
Cable V-Bar Row
5 Sets x 15,12,10,8,6 Reps
Thu
Legs/Cardio
Est. 0 min
5 exercises
Machine Leg Extension
6 Sets x 15,12,10,8,6,6 Reps
Machine Leg Press
6 Sets x 15,12,10,8,6,6 Reps
Machine Seated Leg Curl
6 Sets x 15,12,10,8,6,6 Reps
Machine Calf Press
6 Sets x 15,12,10,8,6,6 Reps
Recumbent Bike
1 Set
Fri
Abs/Cardio
Est. 0 min
14 exercises
Air Bike
5 Sets x 15,12,10,8,6 Reps
Oblique Crunch
5 Sets x 15,12,10,8,6 Reps
Crunch
5 Sets x 15,12,10,8,6 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 15,12,10,8,6 Reps
Machine Ab Crunch
5 Sets x 15,12,10,8,6 Reps
Leg Pull-In
5 Sets x 15,12,10,8,6 Reps
Alternating Heel Touch
5 Sets x 15,12,10,8,6 Reps
Side Bridge
5 Sets
Rotational Crunch
5 Sets x 15,12,10,8,6 Reps
Alternating Reach and Catch
5 Sets x 15,12,10,8,6 Reps
Bird Dog
5 Sets x 15,12,10,8,6 Reps
Lying Alternating Knee Raise
5 Sets x 15,12,10,8,6 Reps
Weight Plate Rotation
5 Sets x 15,12,10,8,6 Reps
Recumbent Bike
1 Set
