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L 5
General
Intermediate
Machine strength
Plan Details
The L 5 routine by ldma01 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
L 5
4 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Day 2
BACK
6 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Day 3
LEGS
5 exercises
Barbell 1/2 Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 4
DELT AND SHOULDERS
5 exercises
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 5
ARMS
6 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Day 6
YOGA
1 exercise
Yoga
1 Set
