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5 Day Training
General
Intermediate
Machine strength
Plan Details
The 5 Day Training routine by Umuttsagg is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 47 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Tue
Back
Est. 39 min
5 exercises
Pull-Up
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Wed
Shoulder
Est. 53 min
6 exercises
Barbell Military Press
5 Sets x 5 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Thu
Legs
Est. 50 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Rocking Standing Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
2 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Fri
Arm
Est. 68 min
9 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
