mig357's 5 Days Plan
General
Intermediate
Machine strength
Plan Details
The mig357's 5 Days Plan routine by migs357 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Full body workout routine that incorporates machines with two days of upper and lower body exercises, respectively, as well as a dedicated core day.
Routine detail
Mon
Upper Workout Day #1
Est. 60 min
9 exercises
Barbell Bench Press
3 Sets x 7 Reps
One hand seated cable row
3 Sets x 7 Reps
Preacher Curl Machine
3 Sets x 7 Reps
Machine Seated Tricep Dip
3 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 7 Reps
Leverage Incline Chest Press
3 Sets x 7 Reps
Machine Iso Lateral High Row
3 Sets x 7 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Tue
Lower Workout Day #2
Est. 39 min
6 exercises
Single-Leg Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 7 Reps
Machine Single-Leg Press
3 Sets x 7 Reps
Machine Calf Press
3 Sets x 7 Reps
Smith Machine Squat
3 Sets x 7 Reps
Barbell Deadlift
3 Sets x 7 Reps
Wed
Core Workout Day #3
Est. 83 min
6 exercises
Recumbent Bike
1 Set
Plank
3 Sets
Side Plank
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Machine Oblique
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Thu
Upper Workout Day #4
Est. 43 min
7 exercises
Barbell Bench Press
3 Sets x 7 Reps
Preacher Curl Machine
3 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 7 Reps
One hand seated cable row
3 Sets x 7 Reps
Machine Seated Tricep Dip
3 Sets x 7 Reps
Leverage Incline Chest Press
3 Sets x 7 Reps
Machine Iso Lateral High Row
3 Sets x 7 Reps
Fri
Lower Workout Day #5
Est. 56 min
8 exercises
Single-Leg Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 7 Reps
Machine Single-Leg Press
3 Sets x 7 Reps
Machine Calf Press
3 Sets x 7 Reps
Smith Machine Squat
3 Sets x 7 Reps
Barbell Deadlift
3 Sets x 7 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
