Week 5
General
Intermediate
Bands
Plan Details
The Week 5 routine by Geekhangover is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Whole Body, Resistance Bands, Kettle Bell
Routine detail
Day 1
Beach Body Cardio
Est. 36 min
2 exercises
Aerobics
1 Set
Kettle Bell Two Handed Swing
3 Sets x 12 Reps
Day 2
Whole Body
Est. 54 min
15 exercises
Tire Flip
1 Set x 20 Reps
Agility Ladder Side Hops
1 Set x 20 Reps
Battle Rope 2 Hand Waves
1 Set x 20 Reps
Tire Flip
1 Set x 20 Reps
Agility Ladder Ins/Outs
1 Set x 20 Reps
Battle Rope Lateral Shuffle Wave
1 Set x 20 Reps
Tire Flip
1 Set x 20 Reps
Agility Ladder Hop Scoth
1 Set x 20 Reps
Battle Rope 2 Hand Waves
1 Set x 20 Reps
Tire Flip
1 Set x 20 Reps
Agility Ladder Side Hops
1 Set x 20 Reps
Battle Rope 2 Hand Waves
1 Set x 20 Reps
Tire Flip
1 Set x 20 Reps
Agility Ladder Side Hops
1 Set x 20 Reps
Battle Rope Alternating Waves
3 Sets x 12 Reps
Day 3
Chest & Back
Est. 68 min
11 exercises
Barbell Flat Bench w/Kettle Bells/Bands
3 Sets x 12 Reps
Clap Push-Up
1 Set x 12 Reps
Band Bench Press
3 Sets x 12 Reps
Band Cross-Over
3 Sets x 12 Reps
Dynamic Chest Stretch
3 Sets x 12 Reps
Resistance Band Alternating Incline Bench
3 Sets x 12 Reps
Resistance Band Pull Apart
3 Sets x 12 Reps
Resistance Band Face Pull
3 Sets x 12 Reps
Resistance Band Over & Back
3 Sets x 12 Reps
Resistance Band Overhead Jack Hammer
3 Sets x 12 Reps
Resistance Band Serratus Punches
3 Sets x 12 Reps
Day 4
Legs & Biceps
Est. 132 min
25 exercises
Kettle Bell Two Handed Swing
3 Sets x 12 Reps
Band Good Morning
3 Sets x 12 Reps
Band Squat
3 Sets x 12 Reps
Standing Hamstring and Calf Stretch
3 Sets x 12 Reps
Band Hamstring Stretch
3 Sets x 12 Reps
Band Quad Stretch
3 Sets x 12 Reps
Seated Hamstring and Calf Stretch
3 Sets x 12 Reps
Band Calf Raise
3 Sets x 12 Reps
Band Calf Raise
3 Sets x 12 Reps
Peroneal Stretch
3 Sets x 12 Reps
Calf Stretch with Rope
3 Sets x 12 Reps
Posterior Tibialis Stretch
3 Sets x 12 Reps
Band Lateral Raise
3 Sets x 12 Reps
Band Shoulder Press
3 Sets x 12 Reps
Band Upright Row
3 Sets x 12 Reps
Kettlebell One-Arm Clean and Jerk
3 Sets x 12 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 12 Reps
Kettle Bell Two Handed Swing
3 Sets x 12 Reps
Barbell Hammer Grip Curls
3 Sets x 8 Reps
Resistance Band Angled Curls
3 Sets x 8 Reps
Resistance Band Angled Hammer Curls
3 Sets x 8 Reps
Resistance Band Dumbbell Concentration Curls
3 Sets x 8 Reps
Resistance Band Dumbbell Curls
3 Sets x 8 Reps
Resistance Band Dumbbell Hammer Curls
3 Sets x 8 Reps
Resistance Band EZ Bar Curls
3 Sets x 8 Reps
Day 5
Triceps & Forearms
Est. 44 min
9 exercises
Kettle Bell Two Handed Swing
3 Sets x 12 Reps
Band Reverse Fly
3 Sets x 12 Reps
Resistance Band Seated Reverse Curl
3 Sets x 12 Reps
Resistance Band Reverse Preacher Curl
3 Sets x 12 Reps
Resistance Band Reverse Curl Over Bench
3 Sets x 12 Reps
Resistance Band Standing Reverse Curl
3 Sets x 12 Reps
Resistance Band Tricep Pull-Down
3 Sets x 12 Reps
Resistance Band Standing Tricep Extension
3 Sets x 12 Reps
Resistance Band Seated Incline Tricep Extension
3 Sets x 12 Reps
Day 6
Beach Body Cardio
Est. 63 min
2 exercises
Aerobics
1 Set
Boxing
1 Set
Day 7
Trail Run
Est. 32 min
1 exercise
Running
1 Set
