5 Day Routine
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Day 1 – Chest and Back 1. Barbell Bench Press 2. Dumbbell Incline Bench Press 3. Palm Rotational Rows 4. Barbell Incline Bench Press 5. One Arm Dumbbell Rows 6. Dumbbell Incline Flys 7. Barbell Wide Grip Bench Press 8. Rings Push Ups 9. Weighted Pull Ups 10. Wide Hand Pushups 11. Wide Grip Pull Ups 12. Close Hand Pushups Day 2 – Legs and Core 1. Weighted Sit Ups 2. Spider Crawls 3. Cocoons 4. Planks 5. Bottoms Ups 6. Hanging Pikes 7. Barbell Deadlifts 8. Barbell Squats 9. Box Squats 10. Standing Barbell Calf Raises 11. Barbell Lunges Day 3 – Arms 1. Dumbbell Concentration Curls 2. Barbell Lying Triceps Extensions 3. Barbell Wide Grip Biceps Curls 4. Alternate Bent Over Dumbbell Kickbacks 5. Twisting Standing Dumbbell Curls 6. Rings Dips 7. Dumbbell Biceps Curl Reverse 8. Body Ups 9. Alternate Hammer Curl 10. Dumbbell Concentration Curls Negatives 11. Seated Palm Up Barbell Wrist Curl
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5 Day Routine for working out
Transcript of 5 Day Routine
Day 1 – Chest and Back1. Barbell Bench Press2. Dumbbell Incline Bench Press3. Palm Rotational Rows4. Barbell Incline Bench Press5. One Arm Dumbbell Rows6. Dumbbell Incline Flys7. Barbell Wide Grip Bench Press8. Rings Push Ups9. Weighted Pull Ups10. Wide Hand Pushups11. Wide Grip Pull Ups12. Close Hand Pushups
Day 2 – Legs and Core1. Weighted Sit Ups2. Spider Crawls3. Cocoons4. Planks5. Bottoms Ups6. Hanging Pikes7. Barbell Deadlifts8. Barbell Squats9. Box Squats10. Standing Barbell Calf Raises11. Barbell Lunges
Day 3 – Arms1. Dumbbell Concentration Curls2. Barbell Lying Triceps Extensions3. Barbell Wide Grip Biceps Curls4. Alternate Bent Over Dumbbell Kickbacks5. Twisting Standing Dumbbell Curls6. Rings Dips7. Dumbbell Biceps Curl Reverse8. Body Ups9. Alternate Hammer Curl10. Dumbbell Concentration Curls Negatives11. Seated Palm Up Barbell Wrist Curl12. Seated Palms Down Barbell Wrist Curl
Day 4 – Core1. Weighted Sit Ups2. Spider Crawls3. Cocoons4. Planks5. Bottoms Ups6. Hanging Pikes7. Hanging Leg Raises8. Hanging Rotated Knee Raises9. Barbell Deadlifts10. Barbell Bent Over Rows
Day 5 – Shoulders and Legs1. Alternate Seated Arnold Press2. Standing Barbell Shoulder Press3. Barbell Upright Rows4. Alternate Standing Front Dumbbell Raises5. Alternate Deltoid Raises6. Shoulder Raises7. Barbell Squats8. Barbell Box Squats9. Standing Barbell Calf Raises10. Barbell Lunges
