5-‐Day Workout Plan Workout A -‐ Monday -‐ Legs Exercise Sets Barbell squats 4 Leg press 4 Leg curls 5 Lunges 3 Leg extensions 3 Seated calf raise 5 Standing calf raise 4 Cardio Workout B -‐ Tuesday -‐ Chest / Abs Exercise Sets Barbell bench press 4 Incline dumbbell press 4 Flat dumbbell flies 4 Dumbbell pullovers 4 Push ups 3 Leg raises off bench 3 Cable crunches 3 Incline sit ups 3 Cardio Workout C -‐ Wednesday -‐ Back Exercise Sets Chin up 4 One arm dumbbel rows 4 Reverse grip pulldowns 4 Barbell power cleans 4 Hyperextensions 4 Dumbbell side bends 4 Cardio
Repetitions 8 25 8 15-‐20 15-‐20 12 25-‐30
Rest Periods 2 minutes 2 minues 1 minute 1 minute 1 minute 1 minute 1 minute
Repetitions 6 8 12 15 failure 25 15 20
Rest Periods 1 minute 1 minute 1 minute 1 minute 1 minute 30 seconds 30 seconds 30 seconds 20 to 25 Minutes
Repetitions failure 10 12 8 15-‐20 20
Rest Periods 1 minute 1 minute 1 minute 1 minute 1 minute 1 minute 20 to 25 Minutes
Workout D -‐ Thursday -‐ Shoulders / Abs Exercise Sets Military press 5 Side laterals 4 Barbell upright rows 4 Bent Over Laterals 5 Incline sit ups 4 Cardio Workout E -‐ Friday -‐ Arms Exercise Sets Close grip bench press 5 Standing barbell curls 5 Skull crushers 4 Incline dumbbell curls 4 Triceps cable press downs 3 Dumbbell concentration curls 3 Seated calf raise 3 Standing calf raise 3 Cardio
Repetitions 8 10 12 12 30-‐50
Rest Periods 2 minutes 1 minute 1 minute 1 minute 1 minute 20 to 25 Minutes
Repetitions 6 6 10 10 15 15 30 25
Rest Periods 2 minutes 2 minutes 1 minute 1 minute 1 minute 1 minute 1 minute 1 minute 20 to 25 Minutes
