Pabarquin's 5 Days Plan for all your body!
General
Intermediate
Machine strength
Plan Details
The Pabarquin's 5 Days Plan for all your body! routine by Pabarquin is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
starting routine for all your body including cardio and abs, it's my own experiment so if you want to come and try let me know how it worked for you
Routine detail
Day 1
Legs, core, cardio.
Est. 80 min
8 exercises
Machine Leg Extension
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Elliptical Training
1 Set
Day 2
Bicep, tricep, core, cardio.
Est. 82 min
8 exercises
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Walking
1 Set
Day 3
legs, core, cardio.
Est. 78 min
8 exercises
Machine Seated Calf Raise
4 Sets x 12 Reps
Bodyweight Lunge
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Bridge
4 Sets
Glute Kickback
4 Sets x 12 Reps
Bodyweight Wall Squat
4 Sets x 12 Reps
Alternating Heel Touch
4 Sets x 12 Reps
Elliptical Training
1 Set
Day 4
Back, shoulders, core, cardio.
Est. 76 min
10 exercises
Cable V Bar Pulldown
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Plank
4 Sets
Rowing
1 Set
Day 5
Chest, core, cardio.
Est. 74 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Stationary Bike
1 Set
Day 6
Yoga & Stretching
Est. 0 min
0 exercises
This day is empty
Day 7
Resting Day!
Est. 0 min
0 exercises
This day is empty
