5days week all body parts

Workout Name : 5days week all body parts

Shared By : jakubmatyas

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 5 / 890

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Description

This workout is 5 days workout with each part per day. So there is a lot of time to regenerate.
+ saturday with cardio + abs.

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Monday shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Behind The Head Military Press Barbell Behind The Head Military Press 90 sec 10 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 90 sec 10 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 90 sec 10 4 Progress Chart

Shoulders

Dumbbell Reverse Flyes Dumbbell Reverse Flyes 90 sec 10 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 90 sec 10 4 Progress Chart
Tuesday chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 10 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 90 sec 10 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 90 sec 10 4 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 90 sec 10 4 Progress Chart

Chest

Push Up Push Up 90 sec 10 4 Progress Chart
Wednesday legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec 10 4 Progress Chart

Upper Legs

Leg Press Leg Press 90 sec 10 4 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 90 sec 10 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 90 sec 10 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 90 sec 10 4 Progress Chart
Thursday arms+abs
Muscle Exercise Name Timer Reps Sets Track

Biceps

EZ Bar Curl EZ Bar Curl 90 sec 10 4 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 90 sec 10 4 Progress Chart

Biceps

Dumbbell Flexor Incline Curl Dumbbell Flexor Incline Curl 90 sec 10 4 Progress Chart

Triceps

Bench Dip Bench Dip 90 sec 10 4 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 90 sec 10 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 90 sec 10 4 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 90 sec 10 4 Progress Chart

Abs

Crunches with Legs on a Bench Crunches with Legs on a Bench 90 sec 10 4 Progress Chart

Abs

Exercise Ball Pull In Exercise Ball Pull In 90 sec 10 4 Progress Chart
Friday back
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 90 sec 10 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 90 sec 10 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 10 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 90 sec 10 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 90 sec 10 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 90 sec 10 4 Progress Chart

Back

T Bar Lying Row T Bar Lying Row 90 sec 10 4 Progress Chart
Saturday cardio + abs circuit training
Muscle Exercise Name Timer Reps Sets Track

Cardio

Running Running 90 min - - Progress Chart

Abs

Air Bike Air Bike 90 sec 10 4 Progress Chart

Abs

Decline Crunch Decline Crunch 90 sec 10 4 Progress Chart

Abs

Cable Crunch Cable Crunch 90 sec 10 4 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 90 sec 10 4 Progress Chart