5 Day - My Custom Routine -
General
Beginner
Machine strength
Plan Details
The 5 Day - My Custom Routine - routine by chostar is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Uma nova rotina que eu ainda irei completar.
Routine detail
Mon
Costas
0 exercises
This day is empty
Mon
Legs
8 exercises
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Squat (Wide Stance)
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Bench Crunch
4 Sets x 15 Reps
Tue
Superior.
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Wed
Quadríceps e Glúteos.
10 exercises
Barbell Squat (Wide Stance)
6 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Barbell Sumo Deadlift
3 Sets x 15 Reps
Barbell Bulgarian Split Squat
3 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Machine Calf Raise
5 Sets x 15 Reps
Bench Crunch
3 Sets x 8 Reps
Fri
Legs
8 exercises
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Squat (Wide Stance)
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Bench Crunch
4 Sets x 12 Reps
