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Sustainable 5 Day Split
General
Intermediate
Machine strength
Plan Details
The Sustainable 5 Day Split routine by xia1921 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
My lifetime default workout
Routine detail
Mon
Leg Day
Est. 95 min
12 exercises
Elliptical Training
1 Set
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Single-Leg Extension
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Single-Leg Curl
2 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Jump Squat
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Elliptical Training
1 Set
Tue
Push ( Chest Triceps)
Est. 75 min
8 exercises
Treadmill Running
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Elliptical Training
1 Set
Wed
Pull Day ( Back Biceps)
Est. 76 min
8 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Elliptical Training
1 Set
Thu
Glutes & Shoulders
Est. 98 min
11 exercises
Treadmill Running
1 Set
Cable Pull Through
4 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Hip Extension (Standing)
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
2 Sets x 10 Reps
Machine Single-Leg Press
2 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Stationary Bike
1 Set
Fri
Abs & Cardio
Est. 69 min
7 exercises
Oblique Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Plank
3 Sets
Reverse Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Elliptical Training
1 Set
