PharreII's 5 Days Plan
General
Beginner
Machine strength
Plan Details
The PharreII's 5 Days Plan routine by PharreII is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Four sessions mixed upper and lower. Including Cable, bar bells, dumbells. Try your hardest and make sure your form is right!
Routine detail
Day 1
Back
Est. 30 min
7 exercises
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Kettlebell Alternating Row
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Day 2
Legs
Est. 44 min
6 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Kettlebell Front Squat
3 Sets x 12 Reps
Day 3
Chest and Shoulders
Est. 53 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Day 4
Biceps and Triceps
Est. 45 min
6 exercises
Dip
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
