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5 Day Weight Training Routine
Day 1 ( chest)
flat bench press - 3 sets, 8 reps
incline benchpress - 3 sets, 8 reps
dumbell flyes - 3 sets, 8 reps
Day 2 ( back )
deadlifts - 3 sets, 10-12 reps
barbell rows - 3 sets, 10-12 reps
wide grip pulldowns - as many as you can do
Day 3 ( shoulders and traps )
shoulder press - 4 sets, 8 reps
barbell upright rows - 3 sets, 8 reps
side lateral raises - 3 sets, 8 reps
front lateral raises - 3 sets, 8 reps
bent over rear lateral raises - 3 sets, 8 reps
barbell shrugs - 4 sets, 12 reps
Day 4 ( biceps, triceps, forearm )
barbell curls - 3 sets, 8 reps
hammerhead dumbell curls - 3 sets, 8 reps
reverse barbell curls - 3 sets, 8 reps
tricep kickbacks - 3 sets, 8 reps
close grip benchpress - 3 sets, 8 reps
behind back wrist curls - 3 sets, 12 reps
reverse wrist curls - 3 sets, 12 reps
Day 5 ( abs )
crunches - 50 reps
situps - 50 reps
bicycles - 50 reps
For illustrations and descriptions of the weight training exercises, please go to the following page:
Weight lifting exercises
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