Workout Routine

Free

5 day workouy

by vexx

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

THURSDAY: Arms and Shoulders

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated shoulder press

3×6

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline reverse fly

4×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lateral raise

3×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

3×12

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

dip

3×8

zottmann curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

zottmann curl

3×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

3×12

Monday: Chest and Back

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

pullup

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

3×12

Cable chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Cable chest press

3×15

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

t-bar row

3×10

push-ups

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

push-ups

3×12

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

dumbbell row

3×12

Tuesday: Arms and Shoulders

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated shoulder press

3×12

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

cable lateral raise

4×12

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

rear delt fly

3×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

curl

4×12

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

skull crushers

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hammer curl

3×12

Wednesday: Legs and abs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

squat

3×12

forward lunges

Set
Reps
Rest time
1
16
100 sec
2
16
100 sec
3
16
100 sec

forward lunges

3×16

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg curl

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

calf raise

3×15

Go home

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
100 sec

Go home

1×1

Friday: Chest and Back

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

3×12

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

3×6

Chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Chest fly

3×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

barbell row

3×8

Eccentric pushups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Eccentric pushups

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated cable row

3×10