5 Day Split
General
Beginner
Machine strength
Plan Details
The 5 Day Split routine by calvinj. is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Für mich
Routine detail
Mon
Est. 0 min
0 exercises
This day is empty
Tue
Push
Est. 0 min
10 exercises
Machine Fly
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Cable Upper Chest Crossover
2 Sets x 8 Reps
Leverage Decline Chest Press
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Machine Deltoid Raise
2 Sets x 8 Reps
Dumbbell Deltoid Raise
2 Sets x 8 Reps
Machine Tricep Extension
2 Sets x 9 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Wed
Pull
Est. 0 min
10 exercises
Back Hyperextension
2 Sets x 8 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Preacher Curl Machine
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 8 Reps
Thu
Leg
Est. 0 min
8 exercises
Barbell Deadlift
2 Sets x 8 Reps
Barbell Squat
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 8 Reps
Bench Hip Thrust
2 Sets x 8 Reps
Barbell Glute Bridge
2 Sets x 8 Reps
Fri
Est. 0 min
0 exercises
This day is empty
Sat
Upper Body
Est. 0 min
11 exercises
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Dumbbell Rear Deltoid Row
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 9 Reps
Barbell Bench Press
2 Sets x 9 Reps
Cable Seated Row
2 Sets x 8 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 9 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 8 Reps
Sun
Lower Body
Est. 0 min
10 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Barbell Lunge
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 9 Reps
Calf Press On Leg Press
2 Sets x 9 Reps
Barbell Standing Calf Raise
2 Sets x 9 Reps
Bench Hip Thrust
2 Sets x 9 Reps
Barbell Glute Bridge
2 Sets x 9 Reps
