Ben’s 5 Day Plan
General
Intermediate
Machine strength
Plan Details
The Ben’s 5 Day Plan routine by bentropy is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Swolebraham Lincoln
Routine detail
Mon
Legs
Est. 0 min
9 exercises
Machine Leg Extension
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Walking
1 Set
Weight Plate Russian Twist
5 Sets x 10 Reps
Decline Crunch
5 Sets x 10 Reps
Tue
Chest
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Push-Up (Close Hand)
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Oblique Crunch
5 Sets x 10 Reps
Wed
Back
Est. 0 min
9 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Weight Plate Russian Twist
5 Sets x 10 Reps
Decline Crunch
5 Sets x 10 Reps
Weight Plate Russian Twist
5 Sets x 10 Reps
Thu
Shoulders
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Dumbbell Front Raise
5 Sets x 10 Reps
Barbell Upright Row
5 Sets x 10 Reps
Plank
5 Sets
Decline Crunch
5 Sets x 10 Reps
Fri
Arms
Est. 0 min
8 exercises
Barbell Preacher Curl
5 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Dumbbell Alternating Incline Curl
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
5 Sets x 10 Reps
