5 day Full Body Gym Workout
General
Beginner
None
Plan Details
The 5 day Full Body Gym Workout routine by cadena.stephanie is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
This workout is designed for a gym or fitness center where a squat rack and bench press is available. It focuses upon heavy lifts to increase muscle mass and gaining during exercise performance. Based on your goals: - 8 reps for strength - 10 to 15 reps for tone and hypertrophy <b>Notes</b> You are able to insert cardio exercises into the days being performed. If you would like to perform more cardio, you can substitute rest days for cardio days. <b>Warming Up</b> Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. <b>Reps, Sets and Rest</b> There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!
Routine detail
Mon
Glute Focus
Est. 0 min
7 exercises
Cable Leg Kickback
4 Sets x 8 Reps
Cable Hip Abduction
4 Sets x 8 Reps
Dumbbell snatch
4 Sets x 8 Reps
Dumbbell Marches
4 Sets x 8 Reps
in and outs
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Tue
Back/Biceps/core
Est. 0 min
7 exercises
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Dumbbell Marches
3 Sets x 8 Reps
in and outs
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Wed
Cardio/core
Est. 0 min
8 exercises
Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Dumbbell Marches
3 Sets x 8 Reps
in and outs
3 Sets x 8 Reps
Step Machine
3 Sets
Elliptical Training
3 Sets
Thu
Legs (quad focused)
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Fri
Upper body/cardio
Est. 0 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Sat
Full body
Est. 0 min
7 exercises
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Flutter Kick
4 Sets x 8 Reps
Band Hip Lift
4 Sets x 8 Reps
reverse lunge knee up
4 Sets x 8 Reps
Squat side leg extension
4 Sets x 8 Reps
