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MM - 5-day/week workout routine
General
Beginner
Barbell
Plan Details
The MM - 5-day/week workout routine routine by marijasz is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day 2 - back and butt and abs
Est. 92 min
11 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 12 Reps
Plank
3 Sets
Any
Day 4 - arms and abs
Est. 88 min
11 exercises
Barbell Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 12 Reps
Plank
3 Sets
Any
Day 1 - chest and calves
Est. 73 min
8 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Any
Day 3 - shoulders and calves
Est. 75 min
9 exercises
Barbell Military Press
3 Sets x 10 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Any
Day 5 - legs and butt
Est. 80 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
