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5 x 5
General
Beginner
Machine strength
Plan Details
The 5 x 5 routine by cruzship is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
dumbells
Est. 39 min
9 exercises
Dumbbell Incline One-Arm Fly
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Single-Leg Calf Raise
5 Sets x 5 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
5 Sets x 5 Reps
Dumbbell Concentration Curl
5 Sets x 5 Reps
Dumbbell Supinated One-Arm Wrist Curl
5 Sets x 5 Reps
Dumbbell Single-Leg Squat
5 Sets x 5 Reps
Tue
cables
Est. 32 min
8 exercises
Cable Shoulder Extension
5 Sets x 5 Reps
Cable Cross-Over
5 Sets x 5 Reps
Dumbbell Step-Up
5 Sets x 5 Reps
Cable Shoulder Press
5 Sets x 5 Reps
Cable Shrug
5 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 5 Reps
Cable One-Arm Bicep Curl
5 Sets x 5 Reps
Machine Calf Raise
5 Sets x 5 Reps
Wed
Barbells
Est. 40 min
10 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Smith Machine Shoulder Press
5 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Shrug
5 Sets x 5 Reps
Barbell Tricep Extension (Supine)
5 Sets x 5 Reps
Barbell Preacher Curl
5 Sets x 5 Reps
Barbell Wrist Curl (Palms Down)
5 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 5 Reps
Thu
machines
Est. 38 min
9 exercises
Barbell Decline Bench Press
5 Sets x 5 Reps
Machine Inner Chest Press
5 Sets x 5 Reps
Machine Lat Pulldown
5 Sets x 5 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 5 Reps
Cable Deltoid Raise
5 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Machine Calf Press
5 Sets x 5 Reps
Machine Dip
5 Sets x 5 Reps
Machine Hammer Curl
5 Sets x 5 Reps
Any
dumbellpt2
Est. 47 min
9 exercises
Dumbbell One-Arm Press (Reverse Grip)
5 Sets x 5 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 5 Reps
Cable Rope Face Pull
5 Sets x 5 Reps
Dumbbell One-Arm Shoulder Press
5 Sets x 5 Reps
Dumbbell Squat
5 Sets x 5 Reps
Dumbbell Upright Row
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Dumbbell Tricep Extension
5 Sets x 5 Reps
Dumbbell Hammer Curl
5 Sets x 5 Reps
