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Ridis 5 Day Plan
AUTOPLAY
General
Advanced
Barbell
Plan Details
The Ridis 5 Day Plan routine by Ridiona is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
LEG'S, GLUTES , BELLY, ARMS
Routine detail
Mon
Hamstrings & Glutes #1
Est. 38 min
6 exercises
Barbell Deadlift
3 Sets x 14 Reps
Dumbbell Single-Leg Cobra
3 Sets x 14 Reps
Dumbbell Hamstring Curl
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 14 Reps
Single-Leg Glute Bridge
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 16 Reps
Tue
Triceps & ABS #2
Est. 55 min
11 exercises
Air Bike
3 Sets x 16 Reps
Weighted Crunch
3 Sets x 16 Reps
Rotational Crunch
3 Sets x 12 Reps
Scissor Kick
3 Sets x 16 Reps
Frog Sit-Up
3 Sets x 14 Reps
Seated Leg Tuck
3 Sets x 14 Reps
Cable Seated Crunch
3 Sets x 14 Reps
Bench Dip
3 Sets x 16 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 14 Reps
Tricep Push-Up
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Wed
Glutes & Legs
Est. 46 min
6 exercises
Barbell Squat
3 Sets x 16 Reps
Barbell Squat (Wide Stance)
3 Sets x 16 Reps
Barbell Lunge
3 Sets x 14 Reps
Barbell Lateral Lunge
3 Sets x 12 Reps
Cable Standing Leg Curl
4 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 14 Reps
Thu
Shoulders, Triceps & ABS
Est. 44 min
8 exercises
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 14 Reps
Push-Up
3 Sets x 12 Reps
Fri
Rest day - Walk 5KM
Est. 0 min
0 exercises
This day is empty
Sat
HIT or Full Body
Est. 41 min
8 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
