5 Day - Willett - Week 1 & 2
General
Intermediate
Machine strength
Plan Details
The 5 Day - Willett - Week 1 & 2 routine by Matthew.Willett15 is a 12 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
7 exercises
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
5 Sets x 5 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Palms in)
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Plank
3 Sets
Weighted Side Rotation
3 Sets x 12 Reps
Day 2
Back
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dual Cable Triceps Extension
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 8 Reps
Day 3
Legs
5 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 4
Shoulders
7 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Dumbbell Seated Dublin Press
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Day 5
Arms
8 exercises
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 6
Rest
0 exercises
This day is empty
Day 7
Rest
0 exercises
This day is empty
Day 8
Chest - Week 2
6 exercises
Push-Up
3 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Day 9
Back - Week 2
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Good Morning
3 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Day 10
Legs - Week 2
5 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 11
Shoulders - Week 2
7 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Front Raise
4 Sets x 12 Reps
Dumbbell One-Arm Reverse Preacher Curl
3 Sets x 15 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 15 Reps
Exercise not found
Day 12
Arms - Week 2
7 exercises
Dip
3 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
