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5 days superior + cardio
General
Intermediate
Machine strength
Plan Details
The 5 days superior + cardio routine by AlexMussini is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
CHEST
Est. 79 min
9 exercises
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Tue
ARMS AND RUN
Est. 120 min
10 exercises
Barbell Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Cable One-Arm Reverse Curl
3 Sets x 15 Reps
Running
1 Set
Wed
BACK AND RUN
Est. 121 min
10 exercises
Barbell Deadlift
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
T Bar Row
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Pull-Up
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Running
1 Set
Thu
SHOULDERS
Est. 75 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Alternating Front Raise
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Fri
LEGS and lots of ABS
Est. 48 min
6 exercises
Barbell Squat
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Sat
REST
Est. 0 min
0 exercises
This day is empty
Sun
RUN
Est. 47 min
1 exercise
Running
1 Set
Any
ABS
Est. 26 min
6 exercises
Leg Raise
1 Set x 25 Reps
Crunch
1 Set x 25 Reps
Reverse Crunch
1 Set x 25 Reps
Toe Touches
1 Set x 25 Reps
Jackknife Sit-Up
1 Set x 25 Reps
Stability Ball Trunk Rotation
1 Set x 50 Reps
