Amanda’s 5 Day Program
General
Beginner
Machine strength
Plan Details
The Amanda’s 5 Day Program routine by riley_cadieux is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Push Day (Chest,Triceps,Shoulders)
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Tue
Pull Day (Back+Biceps)
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Wed
Leg Day 1
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Thu
New Workout
Est. 0 min
0 exercises
This day is empty
Fri
Upper Body Day
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Sat
Leg Day 2
Est. 0 min
6 exercises
Dumbbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Sun
New Workout
Est. 0 min
0 exercises
This day is empty
