coastie89's 5-day plan
General
Intermediate
Machine strength
Plan Details
The coastie89's 5-day plan routine by coastie89 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Tue
Hamstrings abs calves
Est. 0 min
6 exercises
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Wed
Upper body
Est. 0 min
8 exercises
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Machine Inner Chest Press
2 Sets x 12 Reps
one life chest machine incline
2 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets
Machine Dip
3 Sets x 12 Reps
Fri
Quad focus leg day
Est. 0 min
7 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Squat
3 Sets x 12 Reps
Hack Squat (Reverse Position)
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Sat
Chest and biceps
Est. 0 min
8 exercises
Machine Fly
3 Sets x 12 Reps
Leverage Chest Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
little creek chest press seat 5
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
Sun
Back shoulders
Est. 0 min
8 exercises
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
iso row machine
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 20 Reps
