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5 day workout plan
General
Intermediate
Barbell
Plan Details
The 5 day workout plan routine by dalehauser is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is for building muscle mass. This 5 day rountine consists of: chest, back, shoulders, legs, and arms, abs and calves.
Routine detail
Mon
Chest
Est. 40 min
5 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Tue
Back
Est. 38 min
5 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Barbell Pullover
3 Sets x 12 Reps
Wed
Shoulders
Est. 39 min
5 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Barbell Clean and Jerk
3 Sets x 12 Reps
Thu
Legs
Est. 49 min
5 exercises
Machine Leg Extension
3 Sets x 20 Reps
Hack Squat
3 Sets x 20 Reps
Barbell Front Squat
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 20 Reps
Fri
Arms, abs and Calves
Est. 61 min
8 exercises
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
