SL5x5 shake-up
General
Beginner
Dumbbell
Plan Details
The SL5x5 shake-up routine by Erasmusjvs is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Pull-1
Est. 44 min
6 exercises
Barbell Deadlift
1 Set x 5 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Tue
Push-1
Est. 60 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Wed
Legs
Est. 49 min
7 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
6 Sets x 8 Reps
Bodyweight Calf Raise
6 Sets x 8 Reps
Thu
Pull-2
Est. 51 min
7 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Bent-Over Row
1 Set x 5 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Fri
Push-2
Est. 62 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
