Workout Routine

5-DAY TOTAL BODY WORKOUT PLAN Move quickly through each exercise with minimal rest for best results. Rest between sets should be 30-45 seconds and rests between exercises should be only the length of time it takes you to get to your next exercise. MONDAY: LEGS/CALVES EXERCISE SETS REPS LEG EXTENSIONS, TOES POINTED 4 15 SMITH MACHINE SQUATS 4 15 SHOULDER-WIDTH LEG PRESSES. 4 15 FEET IN MIDDLE OF PLATFORM DUMBBELL WIDE SQUAT 4 15 SUPERSET WITH NARROW-STANCE DUMBBELL SQUATS 4 15 SEATED CALF RAISE 6 15 TUESDAY: CHEST/SHOULDERS/TRICEPS EXERCISE SETS REPS INCLINE DUMBBELL PRESSES 4 15 PUSH-UPS 4 15 STANDING CABLE CROSSOVERS 4 15 TO MIMIC A FLAT FLY SIDE DUMBBELL LATERAL RAISES 4 15 SHOULDER-WIDTH BARBELL FRONT RAISES 4 15 SEATED DUMBBELL SHOULDER PRESSES 4 10 REAR DUMBBELL LATERAL RAISES 4 15 REVERSE-GRIP TRICEPS PUSH-DOWNS 4 15 STANDING TWO HAND DUMBBELL 4 15 TRICEPS EXTENSION ONE-ARM DUMBBELL SKULL-CRUSHERS 4 15 (EACH ARM) TRICEPS EXTENSION THURSDAY: BACK/BICEPS EXERCISE SETS REPS WIDE-GRIP PULL-DOWNS 4 15 SEATED SHOULDER-WIDTH REVERSE-GRIP 4 15 PULL-DOWNS ONE-ARM DUMBBELL ROWS 4 15 SEATED CLOSE-GRIP CABLE ROWS 4 12 SEATED AND BENT-OVER 4 15 DUMBBELL PREACHER CURLS INCLINE DUMBBELL CURLS 4 12 STANDING DUMBBELL CURLS 4 15 FRIDAY: LEGS/BUTT/CALVES EXERCISE SETS REPS LEG CURLS 4 15 SWING LUNGES 4 20 STIFF LEGS 4 15 REVERSE BARBELL LUNGES 4 15 SUPERSET WITH POP SQUATS 4 15 WALKING DUMBBELL DIAGONAL LUNGES 4 15 BUTT MACHINE 4 15 CABLE BUTT KICKBACKS 4 15 HYPEREXTENSIONS 4 15 STANDING CALF RAISES 6 20 WEDNESDAY: OFF/CARDIO ONLY PRINT AND GO

Upload
lissettm08
Category

Documents
view
12
download
0

Embed Size (px):

description

workout routine

Transcript of Workout Routine

5-DAY TOTAL BODY WORKOUT PLANMove quickly through each exercise with minimal rest for best results. Rest between sets should be 30-45 seconds and rests between exercises should be only the length of time it takes you to get to your next exercise.MONDAY: LEGS/CALVESEXERCISE SETS REPSLEG EXTENSIONS, TOES POINTED 4 15SMITH MACHINE SQUATS 4 15SHOULDER-WIDTH LEG PRESSES. 4 15 FEET IN MIDDLE OF PLATFORM DUMBBELL WIDE SQUAT 4 15 SUPERSET WITH NARROW-STANCE DUMBBELL SQUATS 4 15SEATED CALF RAISE 6 15

TUESDAY: CHEST/SHOULDERS/TRICEPSEXERCISE SETS REPSINCLINE DUMBBELL PRESSES 4 15PUSH-UPS 4 15STANDING CABLE CROSSOVERS 4 15 TO MIMIC A FLAT FLY SIDE DUMBBELL LATERAL RAISES 4 15 SHOULDER-WIDTH BARBELL FRONT RAISES 4 15SEATED DUMBBELL SHOULDER PRESSES 4 10REAR DUMBBELL LATERAL RAISES 4 15REVERSE-GRIP TRICEPS PUSH-DOWNS 4 15STANDING TWO HAND DUMBBELL 4 15 TRICEPS EXTENSIONONE-ARM DUMBBELL SKULL-CRUSHERS 4 15 (EACH ARM) TRICEPS EXTENSION

THURSDAY: BACK/BICEPS EXERCISE SETS REPSWIDE-GRIP PULL-DOWNS 4 15SEATED SHOULDER-WIDTH REVERSE-GRIP 4 15 PULL-DOWNS ONE-ARM DUMBBELL ROWS 4 15 SEATED CLOSE-GRIP CABLE ROWS 4 12SEATED AND BENT-OVER 4 15 DUMBBELL PREACHER CURLS INCLINE DUMBBELL CURLS 4 12STANDING DUMBBELL CURLS 4 15

FRIDAY: LEGS/BUTT/CALVES EXERCISE SETS REPSLEG CURLS 4 15SWING LUNGES 4 20STIFF LEGS 4 15 REVERSE BARBELL LUNGES 4 15 SUPERSET WITHPOP SQUATS 4 15 WALKING DUMBBELL DIAGONAL LUNGES 4 15BUTT MACHINE 4 15CABLE BUTT KICKBACKS 4 15HYPEREXTENSIONS 4 15STANDING CALF RAISES 6 20

WEDNESDAY: OFF/CARDIO ONLY

PRINT AND GO