SLB - 5 Day Plan
General
Intermediate
Machine strength
Plan Details
The SLB - 5 Day Plan routine by fitfool is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Chest & Core + Cardio
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Day 2
Legs & Core
12 exercises
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Zercher Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Day 3
Back & Shoulders + Cardio
9 exercises
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
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 Seated Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Day 4
Legs & Core
12 exercises
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Zercher Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Day 5
Biceps & Triceps + Cardio
6 exercises
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Reverse Spider Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
