5 day Workout Routine - JEFIT

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5 day Workout Routine - JEFIT

5 day Workout Routine banner

5 day Workout Routine

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The 5 day Workout Routine routine by paddlecake is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

Enter your routine description

Routine detail

Mon

Legs

Est. 0 min

7 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 12 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 12 Reps

Tue

Chest & Back

Est. 0 min

7 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Wed

Core

Est. 0 min

7 exercises

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Cable Side Bend Demonstration

Cable Side Bend

4 Sets x 12 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 12 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

4 Sets x 12 Reps

Bird Dog Demonstration

Bird Dog

4 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 12 Reps

Air Bike Demonstration

Air Bike

4 Sets x 12 Reps

Thu

Arms

Est. 0 min

7 exercises

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 12 Reps

Dumbbell Supinated One-Arm Wrist Curl Demonstration

Dumbbell Supinated One-Arm Wrist Curl

4 Sets x 12 Reps

Fri

Glutes

Est. 0 min

7 exercises

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 12 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

4 Sets x 12 Reps

Cable Pull Through Demonstration

Cable Pull Through

4 Sets x 12 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 12 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

4 Sets x 12 Reps

Flutter Kick Demonstration

Flutter Kick

4 Sets x 12 Reps

Any

Stretching

Est. 0 min

13 exercises

World's Greatest Stretch Demonstration

World's Greatest Stretch

1 Set x 1 Rep

Wall Calf Stretch Demonstration

Wall Calf Stretch

1 Set x 1 Rep

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

1 Set x 1 Rep

Shoulder Stretch Demonstration

Shoulder Stretch

1 Set x 1 Rep

Quadricep Stretch Demonstration

Quadricep Stretch

1 Set x 1 Rep

Dynamic Back Stretch Demonstration

Dynamic Back Stretch

1 Set x 1 Rep

Wide Leg Stretch Demonstration

Wide Leg Stretch

1 Set

Tricep Side Stretch Demonstration

Tricep Side Stretch

1 Set x 1 Rep

Hip Stretch Demonstration

Hip Stretch

1 Set x 1 Rep

Seated Floor Hamstring Stretch Demonstration

Seated Floor Hamstring Stretch

1 Set x 1 Rep

Hamstring Stretch Demonstration

Hamstring Stretch

1 Set x 1 Rep

Seated Hamstring Stretch Demonstration

Seated Hamstring Stretch

1 Set x 1 Rep

All Fours Quad Stretch Demonstration

All Fours Quad Stretch

1 Set x 1 Rep