Five Day Work Out - Body Cycle
General
Beginner
Dumbbell
Plan Details
The Five Day Work Out - Body Cycle routine by johnb_tampa is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Over 60 workout targeting a different group every day
Routine detail
Mon
Chest Day
Est. 36 min
6 exercises
Smith Machine Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Superman
3 Sets
Tue
Legs
Est. 38 min
7 exercises
Smith Machine Squat
4 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
Superman
3 Sets
Wed
Shoulders
Est. 36 min
7 exercises
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Dublin Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Side Plank
2 Sets x 8 Reps
Plank
3 Sets
Thu
Back
Est. 37 min
7 exercises
Dumbbell Deadlift
4 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Smith Machine Good Morning
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Plank
3 Sets
Fri
Arms
Est. 46 min
9 exercises
Cable Bicep Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl on Stability Ball
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
Superman
3 Sets
