current 5 Days Plan
General
Intermediate
Machine strength
Plan Details
The current 5 Days Plan routine by carolitamdem is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
leg target routine for knee pain management. 3 days leg, 2 upper body core every day, 5 days a week, reating 2.
Routine detail
Day 1
day 1
Est. 60 min
10 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Bench Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 2
leg day 1
Est. 113 min
10 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Bench Dip
3 Sets x 8 Reps
Bridge
3 Sets
Alternating Heel Touch
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 3
leg day 2
Est. 56 min
10 exercises
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 4
day 4
Est. 68 min
12 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Plank
3 Sets
Weighted Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Day 11
leg day 3
Est. 58 min
10 exercises
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 12 Reps
