5X5s
General
Beginner
Machine strength
Plan Details
The 5X5s routine by Sweendog is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
CHEST AND TRICEPS
Est. 97 min
8 exercises
Smith Machine Bench Press
5 Sets x 5 Reps
Smith Machine Incline Bench Press
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Cable Tricep Kickback
5 Sets x 5 Reps
Barbell Kneeling Wrist Curl (Palms Up)
10 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
BACK AND SHOULDERS
Est. 83 min
7 exercises
Smith Machine Bent-Over Row
5 Sets x 5 Reps
Smith Machine Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Smith Machine Shoulder Press
5 Sets x 5 Reps
Smith Machine Shrug
5 Sets x 5 Reps
Machine Reverse Fly
5 Sets x 5 Reps
Treadmill Running
1 Set
Day 3
LEGS
Est. 45 min
5 exercises
Smith Machine Squat
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Machine Calf Press
5 Sets x 5 Reps
smith machine Calif raise
10 Sets x 10 Reps
Day 4
CHEST AND BICEPS
Est. 102 min
8 exercises
Machine Bench Press
5 Sets x 5 Reps
Cable Cross-Over
5 Sets x 5 Reps
Cable Lower Chest Raise
5 Sets x 5 Reps
EZ Bar Curl
3 Sets x 21 Reps
Preacher Curl Machine
5 Sets x 5 Reps
Cable Reverse Curl
5 Sets x 5 Reps
Barbell Kneeling Wrist Curl (Palms Up)
10 Sets x 10 Reps
Treadmill Running
1 Set
Day 5
BACK AND SHOULDERS
Est. 112 min
8 exercises
Smith Machine Deadlift
5 Sets x 5 Reps
Cable Rope Seated Row
5 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 5 Reps
Pull-Up
3 Sets x 99 Reps
Machine Shoulder Press
5 Sets x 5 Reps
Smith Machine Upright Row
5 Sets x 5 Reps
Smith Machine Shrug
5 Sets x 5 Reps
Treadmill Running
1 Set
Day 6
LEGS
Est. 45 min
5 exercises
Smith Machine Squat
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Machine Calf Press
5 Sets x 5 Reps
smith machine Calif raise
10 Sets x 10 Reps
