Gym Workout Tracker

Your 5-day workout routine

Day 5: Shoulders & Core

Shoulder and core strengthening

Day 5: Shoulders & Core

  • Shoulder press machine: 4 sets x 10-12 reps Shoulder press

  • Lateral raise machine: 4 sets x 12-15 reps Lateral raise

  • Front raise (cable): 3 sets x 12-15 reps Front raise

  • Rear delt machine/reverse fly: 4 sets x 12-15 reps Rear delt fly

  • Face pulls (cable): 3 sets x 15 reps Face pulls

  • Shrugs (machine or cable): 3 sets x 12-15 reps Shrugs

  • Cable crunches: 4 sets x 15-20 reps Cable crunches

  • Cable woodchops: 3 sets x 12 reps each side

  • Cable oblique crunches: 3 sets x 15 reps each side Cable oblique crunches

  • Plank (bodyweight): 3 sets x 30-60 seconds