ICF 5x5
Shared By : far.byond.metal
Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1407 / 18698

Average Rating

66

140 votes

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Description

Ice Cream Fitness 5x5 Starting Strength routine

Day 1 Workout A
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 5 5 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 5 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 5 5 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 10 2 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 10 3 Progress Chart
Day 2 Rest
Day 3 Workout B
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 5 5 Progress Chart

Upper Legs

Barbell Clean Deadlift Barbell Clean Deadlift 60 sec 5 1 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 5 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 5 5 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 10 3 Progress Chart
Day 4 Rest
Day 5 Workout A
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 5 5 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 5 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 5 5 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 10 2 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 10 3 Progress Chart
Day 6 Rest
Day 7 Rest
Day 8 Workout B
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 5 5 Progress Chart

Upper Legs

Barbell Clean Deadlift Barbell Clean Deadlift 60 sec 5 1 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 5 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 5 5 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 10 3 Progress Chart
Day 9 Rest
Day 10 Workout A
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 5 5 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 5 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 5 5 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 10 2 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 10 3 Progress Chart