We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

NORxxCAL's 5 Day Plan - JEFIT

NORxxCAL's 5 Day Plan banner

NORxxCAL's 5 Day Plan

AUDIO TIP

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 Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell One-Arm Incline Chest Press Demonstration

Dumbbell One-Arm Incline Chest Press

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Crunch Demonstration

Crunch

3 Sets x 10 Reps

Tue

Shoulder

Est. 0 min

7 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 10 Reps

Wed

Arms’ageddon

Est. 0 min

10 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 10 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 10 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

3 Sets x 10 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

3 Sets x 10 Reps

Lateral Stretch Demonstration

Lateral Stretch

3 Sets x 10 Reps

Thu

Backtacular

Est. 0 min

7 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 10 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

4 Sets x 10 Reps

EZ Bar Bent-Over Row (Reverse Grip) Demonstration

EZ Bar Bent-Over Row (Reverse Grip)

4 Sets x 10 Reps

Bent flys Demonstration

Bent flys

4 Sets x 10 Reps

Seated Leg Tuck Demonstration

Seated Leg Tuck

3 Sets x 10 Reps

Fri

Leg’os

Est. 0 min

7 exercises

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

3 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 10 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 10 Reps

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 10 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

3 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 10 Reps