jaydenedwards2's 5 Days Plan
General
Beginner
Dumbbell
Plan Details
The jaydenedwards2's 5 Days Plan routine by jaydenedwards2 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
push pull legs upper lower 5 day plan to get big gains boy. the only way to get big improvements
Routine detail
Day 1
Push
Est. 60 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Posterior Fly on Stability Ball
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Day 2
Pull
Est. 61 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Day 3
Legs
Est. 60 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 25 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 12 Reps
Day 4
Upper
Est. 84 min
12 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Day 5
Lower
Est. 61 min
7 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 15 Reps
Dumbbell Seated Calf Raise
4 Sets x 20 Reps
