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hakanea's Plan
AUDIO TIP
General
Intermediate
None
Plan Details
The hakanea's Plan routine by hakanea is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Ppl, posiable to ad leg at 6th day.
Routine detail
Day 1
Push - Chest Orianted
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Day 2
Pull - Back
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Rope Pullover
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Crunch
3 Sets x 8 Reps
Day 3
Legs
Est. 0 min
6 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 10 Reps
Cable Crunch
3 Sets x 8 Reps
Day 4
Push - Shoulder Orianted
Est. 0 min
8 exercises
Machine Incline Chest Press
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 5
Pull - Back
Est. 0 min
7 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Wide grip row
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Rope Pullover
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
