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Poidam8's 5 Day Plan
AUDIO TIP
General
Intermediate
None
Plan Details
The Poidam8's 5 Day Plan routine by poidam8 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Back
Est. 22 min
5 exercises
Machine Seated Row
2 Sets x 8 Reps
Machine Incline Chest Press
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Rear Delt Cable
2 Sets x 8 Reps
Day 1
Lower A & Arms
Est. 29 min
6 exercises
Barbell Squat
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Cable Rope Hammer Curl
2 Sets x 8 Reps
Preacher Curl Machine
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Day 3
Upper
Est. 25 min
5 exercises
Dumbbell Bench Press
2 Sets x 8 Reps
Weighted Pull-Up
2 Sets x 8 Reps
Machine Deltoid Raise
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Leverage Machine High Row
2 Sets x 8 Reps
Day 4
Lower B & Abs
Est. 24 min
5 exercises
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Day 5
Shoulders & Arms
Est. 24 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Cable Incline Bicep Curl
2 Sets x 8 Reps
katana extentions
2 Sets x 8 Reps
