5day plannnn
General
Intermediate
None
Plan Details
The 5day plannnn routine by niall_11 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 day plan for working out and building muslce. less cardio than required as cardio is nit a fun thing to do at all
Routine detail
Day 1
Workout Day #1
Est. 53 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 3
Workout Day #3
Est. 48 min
6 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Day 4
Workout Day #4
Est. 56 min
8 exercises
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Preacher Curl Machine
2 Sets x 8 Reps
Day 5
Workout Day #5
Est. 52 min
7 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
back triceps plate
3 Sets x 8 Reps
Day 6
chest - abs - tri - shoulder
Est. 51 min
7 exercises
Cable Cross-Over
6 Sets x 8 Reps
Plank
2 Sets
Parallel Bar Hip Raise
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
