Scribd
Upload
25 views3 pages

5 Day Body Building Routine

The document outlines a structured workout plan spanning five days, focusing on different muscle groups each day. It includes warm-up exercises, specific sets and repetitions for various strength training exercises targeting legs, chest, back, glutes, hamstrings, arms, shoulders, and core. Additionally, it emphasizes the importance of hydration and seeking help when needed.

Uploaded by

smitheverton498
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
25 views3 pages

5 Day Body Building Routine

The document outlines a structured workout plan spanning five days, focusing on different muscle groups each day. It includes warm-up exercises, specific sets and repetitions for various strength training exercises targeting legs, chest, back, glutes, hamstrings, arms, shoulders, and core. Additionally, it emphasizes the importance of hydration and seeking help when needed.

Uploaded by

smitheverton498
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 3

Notes:

Warm up

Bring water

Ask for help

Warm up

Legs:

Drive knee over two 3 x 10 each legs.

Leg swings back and forth, side to side

Bodyweight squats

Light good mornings

Chest:

Arm circles 3 x 30 - 60 rotations each arm

Band chest bulses 3 x 12

Band rotator cuff revolutions

Light tricep extensions

Pushups

Back:

Dead hangs

Arm circles 3 x 30 - 60 rotations each arm

Pushups

Day 1 - Glutes and Quads

Hack Squats 4 x 10

Walking lunges 3 sets or Bulgarians 3 x 8 each leg

Leg extensions 3 x 12
Leg press 3 x 12

Box step ups 3 x 10 each leg

Day 2 - Chest Shoulders Triceps

2 sets of pushups (AMRAP aka As Many Reps As Possible, any variation just get used to
your body weight)

Incline Chest Press Machine 3 x 8

Dumbbell chest press 3 x 8

Tricep extensions and pushdowns 3 x 8

Shoulder press machine 3 x 8

Lateral raises 3 x 8

Rear Delt flies 3 x 8

Day 3 - Back Biceps Core

Hammer strength Lat pulldowns 3 x 8

Close grip rows 3 x 8

Bicep Curls 3 x 8

Hammer curls 3 x 8

Dead hangs 3 x 30 secs

Planks 3 x 1 min seconds with 30 seconds rest

Leg raises 3 x 10

Russian twists 3 x 10

See attached back mobility document

Day 4 - Glutes and Hamstrings

Romanian Deadlifts 3 x 12

Hex Deadlifts 3 x 12 with hexagonal bar

Good mornings 3 x 12
Hip thrusts 3 x 8

Day 5 - Arms and Shoulders and Core

Bicep curls 3 x 8

Hammer curls 3 x 8

Tricep extensions and pushdowns 3 x 8

Shoulder press machine 3 x 8

Lateral raises 3 x 8

Rear Delt flies 3 x 8

Planks 3 x 1 min seconds with 30 seconds rest

Leg raises 3 x 10

Russian twists 3 x 10

You might also like