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5days week all body parts
General
Beginner
Dumbbell
Plan Details
The 5days week all body parts routine by jakubmatyas is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
This workout is 5 days workout with each part per day. So there is a lot of time to regenerate. + saturday with cardio + abs.
Routine detail
Mon
shoulders
Est. 54 min
5 exercises
Barbell Military Press (Seated)
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Tue
chest
Est. 56 min
5 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Wed
legs
Est. 55 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Thu
arms+abs
Est. 96 min
9 exercises
EZ Bar Curl
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Bench Crunch
4 Sets x 10 Reps
Stability Ball Pull-In
4 Sets x 10 Reps
Fri
back
Est. 77 min
7 exercises
Pull-Up
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Sat
cardio + abs circuit training
Est. 132 min
5 exercises
Running
1 Set
Air Bike
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
