5 Day Workout II

Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning this exercise program. The instructor and advice presented are in no way intended as a substitute for medical counselton, the instructor disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

5 Day Routine

Day 1: Chest & Abs

Exercise Sets Reps

Flat Bench Press 4 8 to 10

Incline Bench Press 4 8 to 10

Flat Dumbel Fly 4 8 to 10

Pec Deck 4 12 to 15

Hanging Leg Raise 5 20

Day 2: Back

Exercise Sets Reps

Lat Pulldowns 4 10 to 12

Deadlifts 4 8 to 10

Barbell Rows 4 8 to 10

Dumbell Rows 4 8 to 10

Seated Cable Rows 3 10 to 12

Day 3: Off

Day 4: Shoulders & Calves

Exercise Sets Reps

Barbell Militry Press 4 8 to 10

Dumbell Laterals

Super set with Front Raise 4 10 to 12

Rear Dumbell Laterals 4 10 to 12

Dumbell Shrugs 4 8 to 10

Seated Calf Raises 5 12 to 15

Day 5: Arms & Abs

Exercise Sets Reps

Dumbell Curls 4 8 to 10

Hammer Curls 4 8 to 10

Dumbell Preacher Curls 4 10 to 12

Close Grip Bench Press 4 8 to 10

Lying Tricep Extension 4 8 to 10

Bodyweight Dips 4 Failure

Rope Crunches 5 20

Day 6: Legs & Calves

Exercise Sets Reps

Leg Extensions 4 12 to 15

Barbell Squats 4 8 to 10

Leg Press 4 8 to 10

Lying Leg Curl 4 10 to 12

Stiff Leg Deadlifts 4 8 to 10

Standing Calf Raise 3 12 to 15

Seated Calf Raises 3 12 to 15

Day 7: Off

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