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Monday: Chest: Flat Barbell Bench Press (5 X 5) Incline Barbell Bench Press (5 X 5)

The document outlines a 5-day workout routine that focuses on different muscle groups each day. Monday targets the chest with various barbell and dumbbell presses as well as fly exercises. Tuesday works the back with pull ups, rows, and pulldowns. Wednesday is dedicated to legs with squats, lunges, and calf exercises. Thursday targets shoulders with presses, raises, and shrugs. Friday finishes with bicep and triceps exercises using bars, dumbbells, and cables.

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Matija Vasiljevic
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62 views

Monday: Chest: Flat Barbell Bench Press (5 X 5) Incline Barbell Bench Press (5 X 5)

The document outlines a 5-day workout routine that focuses on different muscle groups each day. Monday targets the chest with various barbell and dumbbell presses as well as fly exercises. Tuesday works the back with pull ups, rows, and pulldowns. Wednesday is dedicated to legs with squats, lunges, and calf exercises. Thursday targets shoulders with presses, raises, and shrugs. Friday finishes with bicep and triceps exercises using bars, dumbbells, and cables.

Uploaded by

Matija Vasiljevic
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Monday : Chest

- Flat Barbell Bench Press (5 x 5)


- Incline Barbell Bench Press (5 x 5)
- Flat Dumbbell Press (4 x 8-10)
- Incline Dumbbell Press (4 x 8-10)
- Decline Dumbbell Press (4 x 8-10)
- Flat Dumbbell Fly (4 x 10)
- Incline Dumbbell Fly (4 x 10)
- Pec – Deck Fly (4 x 10)

Tuesday : Back

- Pull Ups (5 x 5)
- Deadlift (5 x 5)
- Barbell Bent – Over Row (5 x 5)
- T – Bar Row (4 x 8-10)
- Lat Pulldown (4 x 8-10)
- Close Grip Lat Pulldown (4 x 8-10)
- Machine High – Low Row (4 x 8-10)
- Cable Lat Pushdown (4 x 8-10)
- Seated Cable Row (4 x 8-10)
- Machine Seated Rows (4 x 8-10)

Wednesday : Legs

- Squat (5 x 5)
- Leg Press (5 x 5)
- Walking Lunges (4 x 16-20)
- Goblet Squat (4 x 8-10)
- Romanian Deadlift (4 x 8-10)
- Leg Extension (4 x 8-10)
- Leg Curl (4 x 8-10)
- Standing Calf Raise (4 x 8-10)
- Sitting Calf Raise (4 x 8-10)
Thursday : Shoulders

- Push Press (5 x 5)
- Front Raise (4 x 8-10)
- Dumbbell Shoulder Press (4 x 8-10) // Machine Shoulder Press (4 x 8-10)
- Dumbbell Side Lateral Raise (4 x 8-10)
- Egyptian Lateral Raise (4 x 8-10)
- Rope Upright Row (4 x 8-10)
- Dumbbell Reverse Fly (4 x 8-10)
- Reverse Peck – Deck Fly (4 x 8-10)
- Rope Face Pull (4 x 8-10)
- Barbell Shrug (4 x 10)
- Dumbbell Shrug (4 x 10)

Friday : Arms

- EZ – Bar Bicep Curl (4 x 10)


- Dumbbell Curl (4 x 10)
- Hammer Curl (4 x 10)
- Dumbbell Reverse Curl (4 x 10)
- Straight Bar Cable Curl (4 x 10)
- Rope Cable Curl (4 x 10)
- Skull Crusher (4 x 10)
- Dumbbell Skull Crushers (4 x 10)
- Behind The Head Rope Triceps Extension (4 x 10)
- Straight Bar Triceps Pushdown (4 x 10)
- Bent Bar Triceps Pushdown (4 x 10)
- Rope Triceps Extension (4 x 10)

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