michaelmooijman's 5 Day Plan
General
Intermediate
Dumbbell
Plan Details
The michaelmooijman's 5 Day Plan routine by michaelmooijman is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Allround routine for five days a week. Split body with no rest days. Everyday a new muscle group for growth.
Routine detail
Mon
Chest, shoulder, triceps
Est. 46 min
6 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell floor press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell tricep kickbacks
3 Sets x 12 Reps
Tue
Legs, core
Est. 52 min
7 exercises
Kettlebell Goblet Squat
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 12 Reps
Dumbbell frog squat
3 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Weighted Crunch
3 Sets x 20 Reps
Side Plank
3 Sets x 8 Reps
Wed
Back, biceps
Est. 44 min
6 exercises
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Tripod dumbbell row
4 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Incline Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Thu
Legs, core
Est. 52 min
7 exercises
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Dumbbell split squat
3 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Plank
3 Sets
Fri
Complete upper body
Est. 48 min
7 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Chest supported dumbbell row
3 Sets x 12 Reps
Dumbbell pinweel curls
2 Sets x 12 Reps
Barbell Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
