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5 day routine
AUDIO TIP
General
Beginner
None
Plan Details
The 5 day routine routine by dividesbyzer0 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
M/W - Back, Chest, Arms T/TH - Shoulders, Traps F - Big 3 basic routine focusing on alternating muscle groups on four days and a simple big three workout for Friday
Routine detail
Mon
Back, Chest, Arms
Est. 53 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 3 Reps
Barbell Deadlift
3 Sets x 3 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Tue
Shoulders & Traps
Est. 56 min
8 exercises
Cable Internal Rotation
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Wed
Back, Chest, Arms
Est. 53 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 3 Reps
Barbell Deadlift
3 Sets x 3 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Thu
Shoulders & Traps
Est. 56 min
8 exercises
Cable Internal Rotation
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Fri
Big 3
Est. 18 min
3 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 3 Reps
Barbell Deadlift
3 Sets x 3 Reps
