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5day
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 5day routine by wiki6 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Legs 1 (light)
Est. 74 min
5 exercises
Barbell Sumo Deadlift
4 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Tue
Upper
Est. 61 min
6 exercises
Chin-Up with Knee Raise
2 Sets x 3 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 3 Reps
Machine Fly
2 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
triceps press
3 Sets x 8 Reps
Thu
Shoulders&Arms
Est. 66 min
6 exercises
rear delt fly
4 Sets x 8 Reps
Dumbbell OHP
4 Sets x 8 Reps
Db skullcrusher
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
behind cable curl
4 Sets x 8 Reps
Fri
Legs 2 (heavy)
Est. 70 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Sat
Chest&Back
Est. 61 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Cable One-Arm Lat Pulldown
2 Sets x 8 Reps
flat chest press
3 Sets x 8 Reps
