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5 day split
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 5 day split routine by mpytwdshw is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Cool says
Routine detail
Mon
Back and bi
Est. 0 min
8 exercises
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Tue
Chest and tri
Est. 0 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Machine Decline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Wed
Shoulders and traps
Est. 0 min
8 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
One arm cable rear delt cable
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Thu
Arms
Est. 0 min
9 exercises
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Fri
Legs and abs
Est. 0 min
9 exercises
Smith Machine Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
2 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Toe Touches
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Plank
3 Sets
Reverse Crunch
3 Sets x 12 Reps
