5 days routine - JEFIT

We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

5 days routine - JEFIT

5 days routine banner

5 days routine

General

Beginner

Barbell

Plan Details

The 5 days routine routine by sanpache is a 5 day workout plan. It is a beginner 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

Chest + light triceps

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

3 Sets x 8 Reps

Barbell Rear Tricep Extension Demonstration

Barbell Rear Tricep Extension

3 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Day 2

Chest + light triceps

8 exercises

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

2 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

2 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

2 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

2 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

2 Sets x 10 Reps

Barbell Concentration Curl (Close Grip) Demonstration

Barbell Concentration Curl (Close Grip)

3 Sets x 12 Reps

Day 3

Core + cardio

6 exercises

Crunch Demonstration

Crunch

3 Sets x 12 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 10 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

1 Set x 12 Reps

Air Bike Demonstration

Air Bike

1 Set

Plank Demonstration

Plank

3 Sets

Jump Rope Demonstration

Jump Rope

25 Sets

Day 4

Shoulders + heavy triceps

9 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Day 5

Legs + heavy Biceps

7 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

4 Sets x 10 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 8 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

4 Sets x 10 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

2 Sets x 20 Reps

Machine Bicep Curl Demonstration

Machine Bicep Curl

4 Sets x 12 Reps