5 week program
General
Beginner
Machine strength
Plan Details
The 5 week program routine by CAFVet18 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Starting Over
Routine detail
Mon
Chest and Back
Est. 78 min
12 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Push-Up
3 Sets x 8 Reps
Tue
Arms
Est. 72 min
11 exercises
Treadmill Running
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Wed
Legs
Est. 60 min
8 exercises
Treadmill Running
1 Set
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Seated Hamstring and Calf Stretch
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 8 Reps
Sat
Shoulders
Est. 57 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Sun
Abs
Est. 69 min
9 exercises
Treadmill Running
1 Set
Crunch
3 Sets x 10 Reps
Plank
3 Sets
Reverse Crunch
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 10 Reps
Cross Leg Erector Spinae
3 Sets
Seated Twist
3 Sets
Leg Raise
3 Sets x 10 Reps
