Ez’s 5-day workout
General
Intermediate
Machine strength
Plan Details
The Ez’s 5-day workout routine by Xiel is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a plan to build muscles up while not spending too much time in the gym for every session. With the 5 days of gym sessions, the first two days will focus on the Push type of exercises, then the third and fourth days are focusing on Pull type of exercises, and lastly, day five will be purely on Legs. There will be an optional Abs workout that can be added to all days or every other day.
Routine detail
Mon
Push: Upper/Mid/Lower Pecs
Est. 0 min
5 exercises
Dip
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Tue
Push: Triceps and Front&Side Delts
Est. 0 min
7 exercises
Dip
4 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Wed
Pull: Up/Low Back and Rear Delts
Est. 0 min
6 exercises
Pull-Up
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Back Hyperextension
5 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Shrug
5 Sets x 10 Reps
Thu
Pull: Biceps and Forearms
Est. 0 min
7 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Fri
Legs: Quad, Hams, Calves and Glutes
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Any
Choose x3 Abs
Est. 0 min
8 exercises
Sit-Up
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
