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A modification of Stronglifts 5X5 for a little less legs and a little more toning.
Barbell Bench Press
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5x5 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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5x5 reps |
rest: 60s
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Barbell Incline Bench Press
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3x5 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x5 reps |
rest: 60s
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Barbell Decline Bench Press
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3x5 reps |
rest: 60s
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Cable Rope Lat Pulldown
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3x5 reps |
rest: 60s
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Push-Up
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2x15 reps |
rest: 60s
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Pull-Up
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2x15 reps |
rest: 60s
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Barbell Squat
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5x5 reps |
rest: 60s
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Barbell Military Press
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5x5 reps |
rest: 60s
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Barbell Deadlift
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5x5 reps |
rest: 60s
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Barbell Curl
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3x5 reps |
rest: 60s
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EZ Bar Tricep Extension
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3x5 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x5 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x5 reps |
rest: 60s
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Barbell Bench Press
|
5x5 reps |
rest: 60s
|
||
Barbell Bent-Over Row (Reverse Grip)
|
5x5 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
3x5 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
3x5 reps |
rest: 60s
|
||
Barbell Decline Bench Press
|
3x5 reps |
rest: 60s
|
||
Cable Rope Lat Pulldown
|
3x5 reps |
rest: 60s
|
||
Push-Up
|
2x15 reps |
rest: 60s
|
||
Pull-Up
|
2x15 reps |
rest: 60s
|
Barbell Squat
|
5x5 reps |
rest: 60s
|
||
Barbell Military Press
|
5x5 reps |
rest: 60s
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||
Barbell Deadlift
|
5x5 reps |
rest: 60s
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||
Barbell Curl
|
3x5 reps |
rest: 60s
|
||
EZ Bar Tricep Extension
|
3x5 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
3x5 reps |
rest: 60s
|
||
Dumbbell One-Arm Tricep Kickback
|
3x5 reps |
rest: 60s
|
Barbell Bench Press
|
5x5 reps |
rest: 60s
|
||
Barbell Bent-Over Row (Reverse Grip)
|
5x5 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
3x5 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
3x5 reps |
rest: 60s
|
||
Barbell Decline Bench Press
|
3x5 reps |
rest: 60s
|
||
Cable Rope Lat Pulldown
|
3x5 reps |
rest: 60s
|
||
Push-Up
|
2x15 reps |
rest: 60s
|
||
Pull-Up
|
2x15 reps |
rest: 60s
|
Barbell Squat
|
5x5 reps |
rest: 60s
|
||
Barbell Military Press
|
5x5 reps |
rest: 60s
|
||
Barbell Deadlift
|
5x5 reps |
rest: 60s
|
||
Barbell Curl
|
3x5 reps |
rest: 60s
|
||
EZ Bar Tricep Extension
|
3x5 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
3x5 reps |
rest: 60s
|
||
Dumbbell One-Arm Tricep Kickback
|
3x5 reps |
rest: 60s
|