5 day split Monday to Friday
General
Intermediate
None
Plan Details
The 5 day split Monday to Friday routine by FionaFarias is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 DAY SPLIT MONDAY TO FRIDAY. CHEST LEGS, BACK, CORE, LEGS SHOULDER, BICEP TRICEP. Can change out for other equipment
Routine detail
Mon
Chest and Legs
Est. 39 min
6 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Machine Single-Leg Press
8 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Machine Squat
4 Sets x 10 Reps
Tue
Back & Calves
Est. 30 min
6 exercises
Machine Back Extension
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Wed
Traps & Core
Est. 36 min
7 exercises
Deep core with roller
4 Sets x 12 Reps
Kettleball Knee Raises
4 Sets x 12 Reps
Weight Plate Shrug
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Around the world
4 Sets
Cable Rope Face Pull
4 Sets x 12 Reps
Thu
Shoulders & Legs
Est. 30 min
6 exercises
Machine Reverse Fly
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Booty Builder
4 Sets x 12 Reps
Dumbbell Shoulder Raise
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Fri
Bi's & Tri's
Est. 33 min
6 exercises
Machine Seated Tricep Dip
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
