Mashood's Beginner 5 Day Split
General
Beginner
Body
Plan Details
The Mashood's Beginner 5 Day Split routine by mashoodsiddiqi is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is the right way to work out for beginners. Master these simple fundamentals, and there won't be much left to learn about fitness. These sets should be hard for you. If you can complete all 3 sets of 10, that means you should increase the weight slightly until you are unable to complete every rep. If you can do both 45 second planks, turn them into 1-minute planks. The beauty of this workout is that you can keep doing it forever, and you'll just keep getting stronger and stronger. If you can nail this routine for 4 weeks straight, you've established a fitness skill-set that you can use to reach any fitness goal you desire.
Routine detail
Day 1
CHEST DAY
Est. 63 min
11 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up
1 Set x 50 Reps
Plank
1 Set
Leg Raise
1 Set x 15 Reps
Air Bike
1 Set x 21 Reps
Plank
1 Set
Leg Raise
1 Set x 15 Reps
Air Bike
1 Set x 21 Reps
Treadmill Running
1 Set
Day 2
BACK DAY
Est. 64 min
11 exercises
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
bent-over Dummbell Rows
2 Sets x 50 Reps
Plank
1 Set
Leg Raise
1 Set x 15 Reps
Air Bike
1 Set x 21 Reps
Plank
1 Set
Leg Raise
1 Set x 15 Reps
Air Bike
1 Set x 21 Reps
Treadmill Running
1 Set
Day 3
SHOULDER DAY
Est. 63 min
11 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 50 Reps
Plank
1 Set
Leg Raise
1 Set x 15 Reps
Air Bike
1 Set x 21 Reps
Plank
1 Set
Leg Raise
1 Set x 15 Reps
Air Bike
1 Set x 21 Reps
Treadmill Running
1 Set
Day 4
LEG DAY
Est. 61 min
11 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Jump Squat
1 Set x 50 Reps
Plank
1 Set
Leg Raise
1 Set x 15 Reps
Air Bike
1 Set x 21 Reps
Plank
1 Set
Leg Raise
1 Set x 15 Reps
Air Bike
1 Set x 21 Reps
Treadmill Running
1 Set
Day 5
ARMS DAY
Est. 74 min
13 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 10 Reps
Plank
1 Set
Leg Raise
1 Set x 15 Reps
Air Bike
1 Set x 21 Reps
Plank
1 Set
Leg Raise
1 Set x 15 Reps
Air Bike
1 Set x 21 Reps
Treadmill Running
1 Set
