5 day Romine
General
Intermediate
Machine strength
Plan Details
The 5 day Romine routine by aromine is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 107 min
12 exercises
Rowing
1 Set
Push-Up (Close Hand)
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Barbell Decline Bench Press (Wide Grip)
4 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Cable Side Bend
4 Sets x 10 Reps
Weighted Hanging Knee Raise
4 Sets x 10 Reps
Day 2
Back
Est. 107 min
12 exercises
Elliptical Training
1 Set
Smith Machine Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Dual Cable Triceps Extension
4 Sets x 12 Reps
Pull-Up (Hammer Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 10 Reps
Day 3
Legs and shoulders
Est. 144 min
15 exercises
Stationary Bike
1 Set
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Dumbbell Alternating Press (Palms In)
4 Sets x 12 Reps
Barbell Overhead Front Raise
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Rear Press
4 Sets x 12 Reps
Stability Ball Crunch
4 Sets x 30 Reps
Stability Ball Pull-In
4 Sets x 20 Reps
Stability Ball Hand and Foot Exchange
4 Sets x 10 Reps
Day 4
Biceps and forearms
Est. 128 min
14 exercises
Rowing
1 Set
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl (Prone)
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 15 Reps
Dumbbell Wrist Curl (Neutral Grip)
4 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 12 Reps
Dumbbell Zottman Curl
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Weighted Hanging Knee Raise
4 Sets x 10 Reps
Hanging Pike
4 Sets x 10 Reps
Day 5
Triceps and traps
Est. 120 min
14 exercises
Rowing
1 Set
Dip
4 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 10 Reps
Weighted Bench Dip
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Seated alternate dumbbell shoulder shrug
4 Sets x 8 Reps
Barbell Behind the Back Shrug
4 Sets x 15 Reps
Cable Upright Row (Supine)
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Rotational Crunch
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Air Bike
4 Sets x 15 Reps
