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5 Day Routine
General
Beginner
Dumbbell
Plan Details
The 5 Day Routine routine by rbtfhgzh is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Wed
Chest-Tri-Neck
7 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Thu
Legs-Calves-Core
7 exercises
Dumbbell Wall Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 6 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Fri
Back-Bi-Neck
7 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Inverted Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 10 Reps
Sat
Legs-Glutes-Core
7 exercises
Dumbbell Wall Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 6 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Plank
3 Sets
Sun
Upper-Neck
7 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
