Strength Training Routine
General
Intermediate
Machine strength
Plan Details
The Strength Training Routine routine by DMoney2171 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Almost all the exercises are done in a 5 x 5 manner, meaning 5 sets for 5 reps. Use the same weight for all the sets, about 75-80% of your one rep max. Increase the weight each week. The 2 minute rest between sets might seem too long, but if you're using the right weight, you'll need the full 2 minutes.
Routine detail
Mon
Arms
Est. 129 min
11 exercises
Cable Bicep Curl
5 Sets x 5 Reps
Dumbbell Incline Curl
5 Sets x 5 Reps
Preacher Curl Machine
5 Sets x 5 Reps
Dumbbell Hammer Curl
5 Sets x 5 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
5 Sets x 5 Reps
Dumbbell Seated Tricep Press
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 5 Reps
Tue
Legs and Calves
Est. 67 min
5 exercises
Smith Machine Squat
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Smith Machine Stiff-Leg Deadlift
5 Sets x 5 Reps
Seated Machine Calf Extension
5 Sets x 5 Reps
Wed
Chest
Est. 69 min
5 exercises
Smith Machine Bench Press
5 Sets x 5 Reps
Smith Machine Incline Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
5 Sets x 5 Reps
Cable Cross-Over
5 Sets x 5 Reps
Thu
Back
Est. 68 min
5 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Smith Machine Bent-Over Row
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Machine Back Extension
5 Sets x 5 Reps
Fri
Shoulders
Est. 68 min
5 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Front Raise
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 5 Reps
