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5 Day Workout
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 5 Day Workout routine by gambits.protege is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Workout.
Routine detail
Mon
Chest & Triceps
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Tricep Extension
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Landmine 180
4 Sets x 8 Reps
Tue
Biceps & Back
Est. 0 min
6 exercises
EZ Bar Curl
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Wed
Legs
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Thu
Chest & Triceps
Est. 0 min
6 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Cable One-Arm Tricep Extension (Kneeling)
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Landmine 180
4 Sets x 8 Reps
Fri
Biceps & Back
Est. 0 min
6 exercises
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
