Prince 5 Day Whole Body
General
Intermediate
Machine strength
Plan Details
The Prince 5 Day Whole Body routine by PrinceZafar is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Prince (Owner Musclefit Unisex Gym) 5 Day Intermediate level workout routine that targets muscle growth of the entire body. Try this out and follow me for more. insta : muscle.fit.unisex.gym
Routine detail
Mon
Chest, Back & Biceps
Est. 85 min
9 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15,12,10,8,6 Reps
Leverage Machine Iso Row
5 Sets x 15,12,10,8,6 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 15,12,10,8,8 Reps
Machine Fly
3 Sets x 12 Reps
Machine Bench Press
4 Sets x 12,10,8,6 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Machine Hammer Curl
3 Sets x 12 Reps
Tue
Legs & Abs
Est. 73 min
9 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12,10,8,12 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Cable Knee Raise (Supine)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Wed
Shoulders & Triceps
Est. 79 min
8 exercises
Dumbbell Seated Shoulder Press
6 Sets x 20,15,12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12,10,8,12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12,10,8,20 Reps
Fri
Upper Body
Est. 70 min
8 exercises
Barbell Bench Press
5 Sets x 12,10,8,6,15 Reps
Cable V Bar Pulldown
4 Sets x 12,10,8,6 Reps
Cable Seated Row
3 Sets x 10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10,8,6 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 15,12,10,15 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10 Reps
Sat
Lower Body & Abs
Est. 65 min
11 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Plank
1 Set
