lylapereira's 5 Day Plan
General
Intermediate
Machine strength
Plan Details
The lylapereira's 5 Day Plan routine by lylapereira is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Five days a week focusing more in low body
Routine detail
Mon
Leg
Est. 0 min
11 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Bodyweight Squat
1 Set x 100 Reps
Machine Calf Raise
6 Sets x 15 Reps
Back Hyperextension
4 Sets x 10 Reps
Tue
Shoulder chest triceps
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Air Bike
4 Sets
Wed
Glúteo
Est. 0 min
6 exercises
Dumbbell Plie Squat
4 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 15 Reps
Smith Machine Split Squat
4 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Cable Hip Abduction
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Thu
Bíceps abs Back
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Shoulder Circles
1 Set x 8 Reps
Machine Crunch
4 Sets x 12 Reps
Plank
4 Sets
Fri
Leg
Est. 0 min
11 exercises
Smith Machine Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 30 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Calf Raise
6 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
