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5 days
General
Beginner
Machine strength
Plan Details
The 5 days routine by franksalinger23 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Build and cut
Routine detail
Mon
Legs 1
Est. 57 min
8 exercises
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
calf machine
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Cable Deadlift
3 Sets x 10 Reps
ab floor circuit
3 Sets x 20 Reps
Tue
Leg 2
Est. 37 min
5 exercises
Barbell Seated Calf Raise
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Box Jump Multiple Response
4 Sets x 15 Reps
Single-Leg Squat
3 Sets x 15 Reps
stair machine
1 Set
Wed
Biceps and back
Est. 88 min
12 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Pulldown Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Seated Row to Neck
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Thu
Back and bi 2
Est. 58 min
5 exercises
all the pull ups
2 Sets x 10 Reps
Kettlebell Renegade Row
3 Sets x 10 Reps
trx strap row
3 Sets x 20 Reps
trx strap curl
3 Sets x 20 Reps
Running
1 Set
Fri
Chest and tri
Est. 85 min
12 exercises
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
around the worlds
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 15 Reps
back and sides
3 Sets x 15 Reps
Sat
Chest and tri 2
Est. 101 min
7 exercises
Bench Push-Up
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Stability Ball Narrow Push-Up
3 Sets x 10 Reps
Stability Ball Dip
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Running
3 Sets
