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SierraMohr's 5 Days Plan
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The SierraMohr's 5 Days Plan routine by SierraWimer is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
General bodybuilding workout plan. 5 day split focusing on hypertrophy and strength. Focus on mind muscle connection and progressive training.
Routine detail
Day 1
Back, Shoulders, Biceps
Est. 72 min
8 exercises
Elliptical Training
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Curl
2 Sets x 20 Reps
Machine Assisted Pull-Up
2 Sets x 20 Reps
Day 2
Leg Day (Quad Focused)
Est. 74 min
7 exercises
Elliptical Training
1 Set
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 12 Reps
Bodyweight Walking Lunge
2 Sets x 40 Reps
Day 3
Chest, Shoulders, Triceps
Est. 71 min
8 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dip
2 Sets x 20 Reps
Machine Fly
2 Sets x 20 Reps
Day 4
Back & Legs (Hamstring Focused)
Est. 83 min
9 exercises
Elliptical Training
1 Set
Smith Machine Deadlift
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Bodyweight Lunge
2 Sets x 40 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Day 5
Full Body Day
Est. 81 min
8 exercises
Elliptical Training
1 Set
Smith Machine Squat
4 Sets x 8 Reps
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Machine Assisted Dip
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
