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5 day split
General
Intermediate
Machine strength
Plan Details
The 5 day split routine by Billy_Z is a 12 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 day split with 1 extra cardio day and 1 day for walking 5 miles however slow enough to keep heart rate down.
Routine detail
Mon
Shoulders and traps
Est. 0 min
0 exercises
This day is empty
Mon
shoulders/ traps
Est. 153 min
18 exercises
Cable Internal Rotation
6 Sets x 12 Reps
Cable External Rotation
6 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
dumbbell farmers walk
4 Sets
Smith Machine Shoulder Press
3 Sets x 12 Reps
Smith Machine Upright Row
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Cable Overhead Raise (Supine)
3 Sets x 12 Reps
Cable Pullover (Supine)
3 Sets x 12 Reps
Cable Shrug
4 Sets x 12 Reps
Tue
Legs, abd, glutes
Est. 0 min
0 exercises
This day is empty
Tue
legs/ abs/ glutes
Est. 153 min
18 exercises
Stability Ball Hamstring Stretch
3 Sets
Stability Ball Quadricep Stretch
3 Sets
Barbell Squat
1 Set
Barbell Deadlift
3 Sets x 12 Reps
Smith Machine Split Squat
6 Sets x 8 Reps
Smith Machine Reverse Calf Raise
6 Sets x 8 Reps
Smith Machine Toe Raise
6 Sets x 8 Reps
Barbell Hip Thrust
1 Set
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
hip abduction
4 Sets x 25 Reps
machine hip adduction
4 Sets x 25 Reps
Cable Leg Kickback
6 Sets x 12 Reps
Dumbbell Seated Side Bend
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Plank
3 Sets
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Wed
Back
Est. 0 min
0 exercises
This day is empty
Wed
back
Est. 151 min
18 exercises
Cable Internal Rotation
4 Sets x 25 Reps
Cable External Rotation
4 Sets x 25 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Smith Machine One-Arm Row
6 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row to Neck
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Pullover
3 Sets x 12 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 12 Reps
Thu
Chest and triceps
Est. 0 min
0 exercises
This day is empty
Thu
chest/ triceps
Est. 132 min
18 exercises
Smith Machine Bench Press
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Smith Machine Decline Bench Press (Reverse Grip)
3 Sets x 12 Reps
Smith Machine Incline Bench Press (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Bench Press
1 Set
Dumbbell Incline Bench Press
1 Set
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Machine Fly
3 Sets x 20 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 12 Reps
Smith Machine Reverse Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Reverse Grip Tricep Extension
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 8 Reps
machine triceps press
4 Sets x 12 Reps
Fri
Biceps, forearms, and abs
Est. 0 min
0 exercises
This day is empty
Fri
biceps and forearms
Est. 192 min
20 exercises
Cable External Rotation
6 Sets x 25 Reps
Cable Internal Rotation
6 Sets x 25 Reps
Barbell Curl
1 Set
Dumbbell Alternating Hammer Curl
3 Sets x 25 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 20 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Dumbbell Seated Side Bend
3 Sets x 12 Reps
Dumbbell Side Bend
6 Sets x 12 Reps
Machine Ab Crunch
6 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Plank
3 Sets
Sat
Cardio
Est. 0 min
0 exercises
This day is empty
Sat
cardio
Est. 62 min
1 exercise
Elliptical Training
1 Set
