Neil 5 Day Routine
General
Beginner
Machine strength
Plan Details
The Neil 5 Day Routine routine by Neilmc is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Shoulders
Est. 62 min
10 exercises
Machine Ab Crunch
2 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Oblique Crunch
2 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Tue
Back
Est. 52 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Wed
Chest & Triceps
Est. 67 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Thu
Leg & Abs
Est. 70 min
11 exercises
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Oblique Crunch
2 Sets x 15 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Crunch
2 Sets x 20 Reps
Machine Leg Press
3 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Fri
Biceps & Forearms
Est. 46 min
6 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
