dimitrios.pantakidis's 5 Day Plan
General
Intermediate
Machine strength
Plan Details
The dimitrios.pantakidis's 5 Day Plan routine by dimitrios.pantakidis is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
I go to the gym Monday Tuesday Thursday Friday and Saturday
Routine detail
Day 1
Back and biceps
Est. 0 min
16 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Superman
3 Sets
Dumbbell Spider Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 2
Chest day
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback with Stork Stance
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 3
Core
Est. 0 min
10 exercises
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Side Bridge
3 Sets
Scissor Kick
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Day 4
Legs
Est. 0 min
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Day 5
Cardio
Est. 0 min
2 exercises
Treadmill Running
3 Sets
Walking
3 Sets
