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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