lylapereira's 5 Day Plan - JEFIT

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lylapereira's 5 Day Plan - JEFIT

lylapereira's 5 Day Plan banner

lylapereira's 5 Day Plan

AUDIO TIP

General

Intermediate

Machine strength

Plan Details

The lylapereira's 5 Day Plan routine by lylapereira is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Five days a week focusing more in low body

Routine detail

Mon

Leg

Est. 0 min

11 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

1 Set x 100 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

6 Sets x 15 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 10 Reps

Tue

Shoulder chest triceps

Est. 0 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 12 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Shoulder Raise Demonstration

Dumbbell Shoulder Raise

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Air Bike Demonstration

Air Bike

4 Sets

Wed

Glúteo

Est. 0 min

6 exercises

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

4 Sets x 10 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

4 Sets x 15 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 12 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

4 Sets x 10 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10 Reps

Thu

Bíceps abs Back

Est. 0 min

8 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 12 Reps

Shoulder Circles Demonstration

Shoulder Circles

1 Set x 8 Reps

Machine Crunch Demonstration

Machine Crunch

4 Sets x 12 Reps

Plank Demonstration

Plank

4 Sets

Fri

Leg

Est. 0 min

11 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 30 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

6 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 10 Reps