Frankie 5 Day Split
General
Intermediate
Machine strength
Plan Details
The Frankie 5 Day Split routine by lakaisk8shoe is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Back / Biceps ??
Est. 103 min
7 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 8 Reps
Cable Seated Row
6 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 8 Reps
Barbell Preacher Curl
6 Sets x 8 Reps
Machine Assisted Pull-Up
6 Sets x 8 Reps
Barbell Curl
6 Sets x 8 Reps
Pull-Up
6 Sets x 8 Reps
Tue
Legs - Squat Day ?
Est. 83 min
6 exercises
Barbell Squat
6 Sets x 8 Reps
Machine Leg Extension
6 Sets x 8 Reps
Machine Seated Calf Raise
6 Sets x 8 Reps
Machine Calf Raise
6 Sets x 8 Reps
Machine Ab Crunch
6 Sets x 8 Reps
Hanging Leg Raise
6 Sets x 8 Reps
Thu
Shoulders ?????
Est. 115 min
8 exercises
Dumbbell Seated Shoulder Press
6 Sets x 8 Reps
Smith Machine Shoulder Press
6 Sets x 8 Reps
Machine Reverse Fly
6 Sets x 8 Reps
Dumbbell One-Arm Front Raise
6 Sets x 8 Reps
Machine Deltoid Raise
6 Sets x 8 Reps
Barbell Upright Row
6 Sets x 8 Reps
Dumbbell Shoulder Shrug
6 Sets x 8 Reps
Barbell Shrug
6 Sets x 8 Reps
Fri
Legs - Deadlift Day ?
Est. 84 min
6 exercises
Barbell Deadlift
6 Sets x 8 Reps
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Machine Seated Calf Raise
6 Sets x 8 Reps
Machine Calf Raise
6 Sets x 8 Reps
Machine Ab Crunch
6 Sets x 8 Reps
Hanging Leg Raise
6 Sets x 8 Reps
Sun
Chest / Triceps ???
Est. 130 min
9 exercises
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
6 Sets x 8 Reps
Machine Fly
6 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Machine Dip
6 Sets x 8 Reps
Dip
6 Sets x 8 Reps
Cable Cross-Over
6 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
6 Sets x 8 Reps
Any
Arms / Bench (Extra Days) ?
Est. 130 min
9 exercises
Barbell Bench Press
6 Sets x 8 Reps
Barbell Preacher Curl
6 Sets x 8 Reps
Barbell Curl
6 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 8 Reps
Preacher Curl Machine
6 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Machine Dip
6 Sets x 8 Reps
Dip
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 8 Reps
