5 Day Workout

Workout Name : 5 Day Workout

Shared By : yegonb

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 9 / 403

Average Rating

100

Based upon 1 vote(s)

 

Description

Building your body, getting ripped, and keeping your weekends to yourself!

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Monday Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10 4 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 10 4 Progress Chart

Chest

Dumbbell Hammer Grip Incline Bench Press Dumbbell Hammer Grip Incline Bench Press 60 sec 10 4 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 60 sec 10 4 Progress Chart

Abs

Cable Reverse Crunch Cable Reverse Crunch 60 sec 10 4 Progress Chart
Tuesday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 10 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 10 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 10 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 10 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 10 4 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 10 4 Progress Chart

Upper Legs

Barbell Clean Deadlift Barbell Clean Deadlift 60 sec 10 4 Progress Chart
Wednesday Shoulders and Abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Front Two Raise Dumbbell Front Two Raise 60 sec 10 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 12 4 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 12 4 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 12 4 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 10 4 Progress Chart
Thursday Back
Muscle Exercise Name Timer Reps Sets Track

Back

T Bar Row T Bar Row 60 sec 10 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 10 4 Progress Chart

Back

Reverse Grip Lat Pull Down Reverse Grip Lat Pull Down 60 sec 10 4 Progress Chart

Back

Chin Up Chin Up 60 sec 8 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 10 4 Progress Chart

Back

Cable V Bar Standing Row Cable V Bar Standing Row 60 sec 10 4 Progress Chart
Friday Biceps and Triceps
Muscle Exercise Name Timer Reps Sets Track

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 10 4 Progress Chart

Biceps

EZ Bar Seated Close Grip Concentration Curl EZ Bar Seated Close Grip Concentration Curl 60 sec 10 4 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 10 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 10 4 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 10 4 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 10 4 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 10 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 10 4 Progress Chart

Triceps

Dip Dip 60 sec 10 4 Progress Chart
ANY Maintenance
Muscle Exercise Name Timer Reps Sets Track

Triceps

Cable Reverse One Arm Tricep Extension Cable Reverse One Arm Tricep Extension 60 sec 10 4 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 60 sec 10 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 10 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 10 4 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 10 4 Progress Chart

Back

Chin Up Chin Up 60 sec 5 4 Progress Chart