5 days routine
General
Beginner
Barbell
Plan Details
The 5 days routine routine by sanpache is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Chest + light triceps
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Day 2
Chest + light triceps
8 exercises
Cable Rope Seated Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Deadlift
2 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 12 Reps
Day 3
Core + cardio
6 exercises
Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
1 Set x 12 Reps
Air Bike
1 Set
Plank
3 Sets
Jump Rope
25 Sets
Day 4
Shoulders + heavy triceps
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 5
Legs + heavy Biceps
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Spider Curl
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 20 Reps
Machine Bicep Curl
4 Sets x 12 Reps
