5 Day Core Workout
General
Beginner
Barbell
Plan Details
The 5 Day Core Workout routine by thecrease 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, Shoulders, Triceps
13 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Cable Rope Pullover (Supine)
3 Sets x 8 Reps
Barbell Incline Shoulder Raise
3 Sets x 8 Reps
Cable Incline Pullover
3 Sets x 8 Reps
Upper Body Chair Stretch
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Barbell Pin Press
3 Sets x 8 Reps
Cable Incline Tricep Extension
3 Sets x 8 Reps
Day 2
Back, Biceps, Core
12 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Incline Bench Row
3 Sets x 8 Reps
Weight Plate One-Arm Shrug
3 Sets x 8 Reps
Barbell Spider Curl (Prone)
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Barbell Press Sit-Up
3 Sets x 8 Reps
Day 3
Legs
0 exercises
This day is empty
Day 4
Chest, Shoulders, Triceps
13 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Cable Rope Pullover (Supine)
3 Sets x 8 Reps
Barbell Incline Shoulder Raise
3 Sets x 8 Reps
Cable Incline Pullover
3 Sets x 8 Reps
Upper Body Chair Stretch
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Barbell Pin Press
3 Sets x 8 Reps
Cable Incline Tricep Extension
3 Sets x 8 Reps
Day 5
Back, Biceps, Core Copy
12 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Incline Bench Row
3 Sets x 8 Reps
Weight Plate One-Arm Shrug
3 Sets x 8 Reps
Barbell Spider Curl (Prone)
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Barbell Press Sit-Up
3 Sets x 8 Reps
