5 Days - 12 reps
General
Intermediate
Machine strength
Plan Details
The 5 Days - 12 reps routine by MoeSyslack is a 11 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Bizeps
Est. 61 min
8 exercises
Chin-Up with Knee Raise
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Incline Bicep Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Day 2
Back - var 2
Est. 51 min
7 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Rear Deltoid
3 Sets x 12 Reps
Day 2
Back - var 1
Est. 59 min
8 exercises
Chin-Up with Knee Raise
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Rear Deltoid
3 Sets x 12 Reps
Barbell Incline Bench Row
3 Sets x 12 Reps
Day 3
Brust - incline
Est. 54 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Day 3
Brust - base
Est. 55 min
7 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Day 3
Brust - decline
Est. 55 min
7 exercises
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Day 3
Brust - special
Est. 24 min
3 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Day 4
Trizeps
Est. 67 min
9 exercises
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Day 5
Schultern
Est. 75 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Cuban Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Day 6
Beine
Est. 69 min
9 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Glute
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Hack Squat (Narrow Stance)
3 Sets x 12 Reps
Day 10
Abs General
Est. 26 min
4 exercises
Hanging Knee Raise Rotation
3 Sets x 12 Reps
Torso Rotation
6 Sets x 12 Reps
Machine Ab Crunch
6 Sets x 12 Reps
Parallel Bar Hip Raise
5 Sets x 12 Reps
