5 Day All Body
General
Intermediate
Machine strength
Plan Details
The 5 Day All Body routine by pardrey is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
N/a
Routine detail
Day 1
Chest
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Day 2
Legs
Est. 0 min
7 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
Day 3
Back Attack
Est. 0 min
14 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Day 4
Explore Core
Est. 0 min
7 exercises
Elliptical Training
1 Set
Rowing
1 Set
Hanging Knee Raise
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 8 Reps
Dumbbell Side Bend
5 Sets x 8 Reps
Plank
5 Sets
Stationary Bike
1 Set
Day 5
Bi, Tri, Delt
Est. 0 min
15 exercises
Barbell Skull Crusher (Reverse Grip)
5 Sets x 10 Reps
EZ Bar Tricep Extension
5 Sets x 10 Reps
EZ Bar Curl
5 Sets x 10 Reps
EZ Bar Close Grip Curl
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 25 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 25 Reps
Cable Bicep Curl
4 Sets x 25 Reps
