5 DAY WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

JakeDoherty on February 08, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Triceps, Abs, Biceps, Back, Lower Back, Shoulders, Trapezius, Forearms, Thighs, Calves

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	115 lbs.	5	60
Incline Barbell Press	85 lbs.	5	60
Pec Deck Flyes	95 lbs.	5	60
Cable Crossovers	60 lbs.	5	60
Triceps
Triceps Cable Pushdowns	90 lbs.	8	60
Machine Triceps Dips	-	10	60
Machine Triceps Extensions	60 lbs.	8	60
Abs
Crunches	-	20	30
Bench Knee Tucks	-	10	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	35 lbs.	5	60
Seated Hammer Curls	30 lbs.	5	60
Back
One-Arm Dumbbell Bent-Over Rows	35 lbs.	8	60
Lower Back
Machine Low Back Extensions	100 lbs.	10	60
Back
Close-Grip Pulldowns	95 lbs.	8	60
Abs
Crunches	-	20	30
Bench Knee Tucks	-	10	30

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