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5-days volume and strenght routine

Shared By : bjorlien

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 2 / 251

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Description

This is my basic workout program.

I use to change the workout exercise on abs everytime to get variety, but I always try to have bridge - then I stand as long as possible in normal bridge, switch over to right side, then left side, and finally as long as possible in normal bridge - this four position I do without pause. It use to look like this: 2 minuts normal bridge, 1 min left side, 1 min right side and 2 minuts normal again.

If I have energy I also use to do an extra day in the weekend on legs, then I base the workout on the same exercise as wedensday, maybe I do another "deadlift" exercise just to get variation.

Monday

Chest, Shoulders and Triceps volume

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Bench Press	60 sec	12	3
Chest		Dumbbell Decline Bench Press	60 sec	12	3
Chest		Dumbbell Incline Fly	60 sec	12	2
Chest		Dumbbell Decline Fly	60 sec	12	2
Shoulders		Dumbbell Shoulder Press	60 sec	12	3
Shoulders		Front Two Dumbbell Raise	60 sec	12	2
Shoulders		Dumbbell Lateral Raise	60 sec	12	2
Triceps		EZ Bar Incline Triceps Extension	60 sec	12	3
Triceps		Triceps Pushdown - Rope	60 sec	12	3

Tuesday

Back, Biceps and Abs strenght

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	60 sec	5	5
Back		Romanian Deadlift	60 sec	5	5
Back		Cable Seated Row	60 sec	5	5
Biceps		Body Row	60 sec	5	5
Biceps		Dumbbell Alternate Bicep Curl	60 sec	5	5
Abs		Front bridge	60 sec	8	3
Abs		Side Bridge	60 sec	N/A	3
Abs		Flat Bench Lying Leg Raise	60 sec	12	3

Wednesday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Upper Legs		Lying Leg Curls	60 sec	8	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	8	3
Upper Legs		Leg Press	60 sec	8	3

Thursday

Chest, Shoulders and Triceps strenght

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	5	5
Chest		Barbell Incline Bench Press	60 sec	5	5
Chest		Machine Fly	60 sec	5	5
Shoulders		Dumbbell Arnold Press	60 sec	5	5
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	5	5
Shoulders		Barbell Shrug	60 sec	5	5
Triceps		Dip	60 sec	15	3
Triceps		Triceps Pushdown V-Bar	60 sec	5	5

Friday

Back, Biceps and Abs strenght volume

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	60 sec	8	3
Back		Barbell Reverse Grip Bent Over Row	60 sec	12	3
Back		Back Extensions - Hyperextensions	60 sec	12	3
Biceps		Preacher Curl	60 sec	12	3
Biceps		Reverse Cable Curl	60 sec	12	3
Abs		Front bridge	60 sec	8	3
Abs		Side Bridge	60 sec	N/A	3
Abs		Flat Bench Lying Leg Raise	60 sec	12	3

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