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PhenQ Plan
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The PhenQ Plan routine by mrsgusher2 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Treadmill Walk
Est. 30 min
1 exercise
Walking
1 Set
Tue
Chest, Back, Legs
Est. 73 min
8 exercises
Machine Bench Press
5 Sets x 15,12,8,10,10 Reps
Smith Machine Decline Bench Press
5 Sets x 12,10,8,10,10 Reps
Machine Lateral Shoulder Raise
5 Sets x 12,10,8,10,10 Reps
Cable Cross-Over
3 Sets x 10,12,12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12,10,8,10,10 Reps
Dumbbell One-Arm Row
5 Sets x 10,8,6,10,10 Reps
Smith Machine Squat
5 Sets x 12,10,8,10,10 Reps
Glute Kickback (Kneeling)
4 Sets x 10,8,10,6 Reps
Wed
Shoulder, Tricep, Bicep, Abs
Est. 39 min
8 exercises
Machine Shoulder Press
5 Sets x 15,12,8,10,10 Reps
Dumbbell Shoulder Shrug
5 Sets x 12,10,8,10,10 Reps
Machine Dip
5 Sets x 12,10,8,10,10 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 10,8,6,10,10 Reps
EZ Bar Curl
5 Sets x 12,10,8,10,6 Reps
Dumbbell Incline Hammer Curl
5 Sets x 10,8,6,10,10 Reps
Roman Chair Rotational Knee Raise
2 Sets x 15,20 Reps
Side Plank
1 Set x 15 Reps
Thu
Treadmill Walk
Est. 0 min
0 exercises
This day is empty
Sat
30 min Circuit
Est. 31 min
1 exercise
Aerobics
1 Set
