rrrqzjk's 5 Day Plan
General
Beginner
Dumbbell
Plan Details
The rrrqzjk's 5 Day Plan routine by rrrqzjk is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
New Workout
Est. 0 min
9 exercises
Dumbbell Fly
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 8 Reps
Stability Ball Push-Up
4 Sets x 8 Reps
Cable Upper Chest Crossover
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Tue
New Workout
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Smith Machine Hack Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Barbell Jerk Dip Squat
3 Sets x 8 Reps
Wed
New Workout
Est. 0 min
9 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 8 Reps
Seated face pull
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
6 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Thu
New Workout
Est. 0 min
10 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Fri
New Workout
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Jerk Dip Squat
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Barbell Reverse Tricep Bench Press
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Spider Curl
4 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Sat
New Workout
Est. 0 min
0 exercises
This day is empty
Sun
New Workout
Est. 0 min
0 exercises
This day is empty
