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Oct 18th 2022

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The Pinky Promise 5 Day Plan

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7 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Push/Pull/Leg/Upper/Lower Split

Push 10 exercises, 0 min

Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Barbell Shoulder Press	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
EZ Bar Tricep Extension	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Dumbbell Reverse Fly	3x12 reps	rest: 60s

Pull 10 exercises, 0 min

Barbell Bent-Over Row	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Preacher Curl Machine	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Machine Lat Pulldown	3x12 reps	rest: 60s
Dumbbell Bicep Curl	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Cable Reverse Curl	3x12 reps	rest: 60s

Leg 8 exercises, 0 min

Barbell Squat	3x12 reps	rest: 60s
Smith Machine Split Squat	3x12 reps	rest: 60s
Barbell Romanian Deadlift	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Dumbbell Hamstring Curl	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x12 reps	rest: 60s
Machine Single-Leg Press	3x12 reps	rest: 60s

Optional Cardio 1 exercises, 0 min

3x8 reps

rest: 60s

Upper 10 exercises, 0 min

Barbell Bench Press	3x12 reps	rest: 60s
Cable Bicep Curl	3x12 reps	rest: 60s
Machine Inner Chest Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Cable One-Arm Lateral Raise	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Cable Front Raise	3x12 reps	rest: 60s
Barbell Front Raise	3x12 reps	rest: 60s
Barbell Seated Tricep Extension	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s

Lower 10 exercises, 0 min

Barbell Deadlift	3x12 reps	rest: 60s
Dumbbell Lunge	3x12 reps	rest: 60s
Barbell Squat	3x12 reps	rest: 60s
Barbell Squat with Narrow Stance	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Single-Leg Extension	3x12 reps	rest: 60s
Machine Single-Leg Curl	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x12 reps	rest: 60s