NORxxCAL's 5 Day Plan
General
Intermediate
Dumbbell
Plan Details
The NORxxCAL's 5 Day Plan routine by NORxxCAL is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Let’s get big
Routine detail
Mon
Chesticles
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Tue
Shoulder
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Wed
Arms’ageddon
Est. 0 min
10 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Lateral Stretch
3 Sets x 10 Reps
Thu
Backtacular
Est. 0 min
7 exercises
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Prone Incline Shrug
4 Sets x 10 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Bent flys
4 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Fri
Leg’os
Est. 0 min
7 exercises
Barbell Seated Calf Raise
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Prisoner Squat
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
