Five By Five
General
Intermediate
Dumbbell
Plan Details
The Five By Five routine by fairtax is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
1.1 Chest
Est. 59 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Day 1
1.2 Arms
Est. 43 min
5 exercises
Dumbbell Seated Bicep Curl
2 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 2
2.1 Back
Est. 52 min
5 exercises
Kettlebell Dead Clean
2 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 4 Reps
Dumbbell Incline Bench Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Day 2
2.2 Shoulders
Est. 55 min
5 exercises
Barbell Shoulder Press
3 Sets x 4 Reps
Dumbbell Alternating Arnold Press
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 4 Reps
Dumbbell One-Arm Front Raise
3 Sets x 4 Reps
Dumbbell Lateral Raise
3 Sets x 4 Reps
Day 3
3.2 Legs Home
Est. 38 min
5 exercises
Kettlebell Goblet Squat
2 Sets x 6 Reps
Barbell Squat
3 Sets x 4 Reps
Barbell Front Squat
3 Sets x 4 Reps
Dumbbell Squat
3 Sets x 4 Reps
Kettlebell Front Squat
3 Sets x 4 Reps
Day 31
Any Time Squats
Est. 7 min
1 exercise
Kettlebell Dead Clean
3 Sets x 8 Reps
Day 99
Any Time Push-Ups
Est. 4 min
1 exercise
Push-Up
1 Set x 34 Reps
