5-day Shoulder Protective Plan
General
Intermediate
Machine strength
Plan Details
The 5-day Shoulder Protective Plan routine by exlonghorn is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 day full body with protection for shoulders
Routine detail
Mon
Shoulders and abs
Est. 0 min
11 exercises
Hammer Grip Machine Shoulder Press
4 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Decline Crunch
1 Set x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Parallel Bar Leg Raise
1 Set x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Decline Crunch
1 Set x 8 Reps
Parallel Bar Leg Raise
1 Set x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Lying Figure Eights
1 Set
Wed
Arms/Abs
Est. 0 min
6 exercises
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Thu
Legs
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Sat
Chest
Est. 0 min
5 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Bench Press
2 Sets x 8 Reps
Sun
Back
Est. 0 min
7 exercises
Cable V Bar Pulldown
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
