The Pinky Promise 5 Day Plan
General
Beginner
Machine strength
Plan Details
The The Pinky Promise 5 Day Plan routine by pcraig00 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Push/Pull/Leg/Upper/Lower Split
Routine detail
Day 1
Push
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Day 2
Pull
Est. 0 min
10 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Day 3
Leg
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Smith Machine Split Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Hamstring Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Day 4
Optional Cardio
Est. 0 min
1 exercise
Treadmill Running
3 Sets
Day 5
Upper
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 6
Lower
Est. 0 min
10 exercises
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Squat with Narrow Stance
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Day 7
Optional Cardio
Est. 0 min
1 exercise
Yoga
3 Sets
