My Fierce 5
General
Beginner
Machine strength
Plan Details
The My Fierce 5 routine by DJonathannn is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Original Fierce 5 and a variation of it with the acceptable substitutions.
Routine detail
Day 1
WORKOUT A ORIGINAL
Est. 35 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Pendlay Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Machine Calf Raise
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Day 1
WORKOUT A VAR1
Est. 35 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Pendlay Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Machine Ab Crunch
2 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Day 2
WORKOUT B ORIGINAL
Est. 36 min
6 exercises
Barbell Front Squat
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Sit-Up
2 Sets x 15 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Day 2
WORKOUT B VAR1
Est. 36 min
6 exercises
Machine Leg Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Decline Crunch
2 Sets x 15 Reps
Barbell Preacher Curl
2 Sets x 10 Reps
