5 Day Grind
General
Intermediate
Machine strength
Plan Details
The 5 Day Grind routine by coldenrother is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Colden
Routine detail
Mon
Legs
Est. 0 min
11 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Clap Push-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Tue
Chest/Tri
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 13 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 13 Reps
Dumbbell Incline Bench Press
3 Sets x 13 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 13 Reps
Leverage Incline Chest Press
3 Sets x 13 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 13 Reps
Barbell JM Press
3 Sets x 13 Reps
Machine Fly
3 Sets x 13 Reps
Plank
3 Sets
Push-Up
3 Sets x 8 Reps
Wed
Back/Bi
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 13 Reps
Cable One-Arm Lat Pulldown
3 Sets x 13 Reps
Machine Seated Row
3 Sets x 13 Reps
Smith Machine Shrug
3 Sets x 13 Reps
Back Hyperextension
3 Sets x 13 Reps
Leverage Machine Iso Row
3 Sets x 13 Reps
Pull-Up
3 Sets x 13 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 13 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 13 Reps
Dumbbell Incline Curl
3 Sets x 13 Reps
V-Up
3 Sets x 8 Reps
Thu
Shoulder/Core
Est. 0 min
11 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Fri
Back/Bi
Est. 0 min
12 exercises
Machine Seated Row
3 Sets x 14 Reps
Smith Machine Shrug
3 Sets x 14 Reps
Back Hyperextension
3 Sets x 14 Reps
Leverage Machine Iso Row
3 Sets x 14 Reps
Pull-Up
3 Sets x 14 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 14 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 14 Reps
Dumbbell Incline Curl
3 Sets x 14 Reps
Cable Bicep Curl
3 Sets x 14 Reps
Preacher Curl Machine
3 Sets x 14 Reps
Push-Up
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Sat
Run
Est. 0 min
0 exercises
This day is empty
