akaromar's 5 Day Plan
General
Beginner
Machine strength
Plan Details
The akaromar's 5 Day Plan routine by akaromar is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Akar
Routine detail
Tue
Push A
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Wed
Pull A
Est. 0 min
7 exercises
Barbell Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Fri
Push B
Est. 0 min
8 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Machine Fly
4 Sets x 20 Reps
Machine Deltoid Raise
3 Sets x 20 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Sat
Pull B
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable One-Arm Reverse Fly
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Sun
Legs
Est. 0 min
7 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
2 Sets x 20 Reps
Machine Calf Raise
5 Sets x 20 Reps
