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An update upon the popular ICF 5x5.
Workouts to be done in an alternating fashion:
Week 1-
Mon A
Wed B
Fri A
Week 2-
Mon B
Wed A
Fri B
Repeat
Barbell Squat
|
3x5 reps |
rest: 180s
|
||
Barbell Bench Press
|
3x5 reps |
rest: 180s
|
||
Barbell Deadlift
|
1x5 reps |
rest: 60s
|
||
Barbell Military Press
|
3x5 reps |
rest: 180s
|
||
Barbell Curl
|
2x8 reps |
rest: 90s
|
||
1x20 reps |
rest: 60s
|
|||
Cable Crunch
|
1x20 reps |
rest: 60s
|
Barbell Squat
|
3x5 reps |
rest: 180s
|
||
Barbell Bench Press
|
3x5 reps |
rest: 180s
|
||
3x5 reps |
rest: 180s
|
|||
Barbell Military Press
|
3x5 reps |
rest: 180s
|
||
Barbell Curl
|
2x8 reps |
rest: 90s
|
||
1x20 reps |
rest: 60s
|
|||
Cable Crunch
|
1x20 reps |
rest: 60s
|