Jonny's 531 Routine
General
Intermediate
Machine strength
Plan Details
The Jonny's 531 Routine routine by NathalieGomez is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Bench Press & Accessories
Est. 54 min
5 exercises
Barbell Bench Press
3 Sets x 3 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 2
Light Shoulder Work
Est. 55 min
6 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Day 3
Squats & Accessories
Est. 54 min
5 exercises
Barbell Squat
3 Sets x 3 Reps
Machine Leg Press
4 Sets x 12 Reps
Horizontal Calf Machine
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Day 4
Light Arm Work
Est. 54 min
6 exercises
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Day 5
Shoulder Press & Accessories
Est. 46 min
5 exercises
Barbell Military Press
3 Sets x 3 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 6
Light Leg Work
Est. 24 min
6 exercises
Dumbbell Walking Lunge
3 Sets x 12 Reps
Lying Cable Leg Curls
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Smith Machine Calf Raise
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Day 7
Deadlift & Accessories
Est. 76 min
5 exercises
Barbell Deadlift
3 Sets x 3 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Day 8
Light Core Work
Est. 25 min
4 exercises
Bench Weighted Decline Crunch
2 Sets x 10 Reps
Parallel Bar Leg Raise
2 Sets x 10 Reps
Ab Wheel Rollout
2 Sets x 15 Reps
Dumbbell Side Bend
2 Sets x 20 Reps
