gabrielomana

Oct 16th 2018

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5WW: 5 Day Workout for Workers

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Routine designed to generate weekly:

• Frequency 2 in Chest, Back, Shoulder, Biceps and Triceps.

• Frequency 1 in Legs and one session of 5 Km

Workouts during the week should not exceed 70 minutes, since they are designed for people who work in offices during the week, and need to do something intense but fast.

1. Monday: Chest and back session, finished with sit-ups.

2. Tuesday: leg session, finished with abdominal exercises.

3. Wednesday: Second session of Chest and Back.

4. Thursday: Shoulder Session, Biceps and Triceps and Abdominals.

5. Friday: Rest

6. Saturday: Second session of Shoulder, Biceps and Triceps, accompanied by some forearm and trapeze, to finish with 5 Km on treadmill.

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Rutina pensada en generar semanalmente:

• Frecuencia 2 en Pecho Espalda, Hombro, Biceps y Triceps.

• Frecuencia 1 en Piernas y una sesión de 5 Km

Los entrenamientos entre semana no deben exceder los 70 minutos, ya que estan pensados para personas que salen de sus oficinas entre semana, y necesitan hacer algo intenso pero rápido.

1. Lunes: Sesión de pecho y Espalda, finalizada con abdominales.

2. Martes: sesión de piernas, finalizada con ejercicios para abdominales.

3. Miércoles: Segunda sesión de Pecho y Espalda.

4. Jueves: Sesión de Hombro, Biceps y Triceps y abdominales.

5. Viernes: Descanso

6. Sábado: Segunda sesión de Hombro, Biceps y Triceps, acompañada de algo de antebrazo y trapecio, para finalizar con 5Km en caminadora

Monday
Tuesday
Wednesday
Thursday
Saturday

Chest & Back (1) 8 exercises, 49 mins

Machine Bench Press	4x12,10,8,6 reps	rest: 50s
Dumbbell Incline Bench Press	4x12,10,8,6 reps	rest: 50s
Leverage Decline Chest Press	4x12,10,8,6 reps	rest: 50s
Barbell Romanian Deadlift	4x12,10,8,6 reps	rest: 50s
Machine Landmine Row (Reverse Grip)	4x12,10,8,6 reps	rest: 50s
Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 50s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 50s
Machine Ab Crunch	4x20 reps	rest: 50s

Legs 8 exercises, 50 mins

Machine Calf Press	4x12,10,8,6 reps	rest: 60s
Smith Machine Squat	4x12,10,8,6 reps	rest: 60s
Smith Machine Split Squat	4x12,10,8,6 reps	rest: 60s
Machine Leg Curl (Prone)	4x12,10,8,6 reps	rest: 60s
Machine Hip Abduction	4x12,10,8,6 reps	rest: 60s
Cable Leg Kickback	4x12,10,8,6 reps	rest: 60s
Cable Wood Chop	4x12 reps	rest: 0s
Cable One-Arm Side Bend	4x12 reps	rest: 60s

Chest & Back (2) 8 exercises, 48 mins

Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 50s
Cable Cross-Over	4x12,10,8,6 reps	rest: 50s
Machine Fly	4x12,10,8,6 reps	rest: 50s
Barbell Incline Bench Pull	4x12,10,8,6 reps	rest: 50s
Cable V Bar Pulldown	3x12 reps	rest: 0s
Cable Elevated Row	3x12 reps	rest: 50s
Dumbbell One-Arm Rear Row (Prone)	4x12,10,8,6 reps	rest: 50s
Back Hyperextension	4x20 reps	rest: 50s

Shoulder & Arms (1) 12 exercises, 1 hr 11 mins

Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 50s
Cable Bicep Curl	3x12 reps	rest: 0s
EZ Bar Preacher Curl (Close Grip)	3x12 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 50s
Dumbbell Hammer Curl (Cross Body)	3x12 reps	rest: 0s
EZ Bar Decline Close Grip Skull Crusher	3x12 reps	rest: 50s
Barbell Behind the Back Shrug	4x12,10,8, reps	rest: 50s
Smith Machine Shoulder Press	4x12,10,8,6 reps	rest: 50s
Dumbbell Seated Arnold Press	4x12,10,8, reps	rest: 50s
Dumbbell Reverse Fly	4x12,10,8, reps	rest: 50s
Machine Reverse Fly	4x12,10,8, reps	rest: 50s
Parallel Bar Hip Raise	4x20 reps	rest: 50s

Shoulder & Arms (2) 13 exercises, 1 hr 40 mins

Dumbbell Concentration Curl	3x12 reps	rest: 0s
Dumbbell Seated One-Arm Tricep Extension	3x12 reps	rest: 50s
EZ Bar Curl	3x12 reps	rest: 0s
Barbell Reverse Tricep Bench Press	3x12 reps	rest: 50s
Dumbbell Seated Arnold Press	3x12 reps	rest: 0s
Dumbbell One-Arm Lateral Raise	3x12 reps	rest: 50s
Cable Upright Row	3x12 reps	rest: 0s
Cable Rope Face Pull	3x12 reps	rest: 50s
Barbell Kneeling Wrist Curl (Palms Up)	3x12 reps	rest: 0s
Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 50s
Machine Assisted Pull-Up (Hammer Grip)	1x20 reps	rest: 50s
Machine Assisted Pull-Up	2x20 reps	rest: 50s
Treadmill Running	0x0 reps	rest: 30s