5 Week plan
General
Beginner
Machine strength
Plan Details
The 5 Week plan routine by JordanNgeriyabeza2 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
5week plan
Routine detail
Day 1
Chest
Est. 0 min
5 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Push-Up
4 Sets x 25 Reps
Dumbbell Bench Press
2 Sets x 1 Reps
EZ Bar Tricep Extension
3 Sets x 25 Reps
Day 2
Shoulders arms
Est. 0 min
7 exercises
Machine Shoulder Press
4 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 12 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
2 Sets x 12 Reps
Cable Standing Curl
2 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Day 3
New Workout
Est. 0 min
6 exercises
Pull-Up
5 Sets x 12 Reps
Pendel row
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Day 4
New Workout
Est. 0 min
5 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Bayesian Cable fly
3 Sets x 8 Reps
Dip
2 Sets x 1 Reps
Cable shoulder flys
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Day 5
New Workout
Est. 0 min
5 exercises
Pull-Up
5 Sets x 10 Reps
Barbell Deadlift
4 Sets x 6 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 100 Reps
