5X20

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:

bull42473 on January 14, 2014

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Workout Category:

Toning

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	120 lbs.	30	90
	140 lbs.	20	90
	140 lbs.	20	90
	140 lbs.	20	90
	140 lbs.	20	90
Flat Bench Dumbbell Flyes	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
Triceps
Close-Grip Bench Press	75 lbs.	30	90
	85 lbs.	20	90
	85 lbs.	20	90
	85 lbs.	20	90
	85 lbs.	20	90
One-Arm Dumbbell Kickbacks	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
Shoulders
Seated Barbell Front Press	65 lbs.	30	90
	75 lbs.	20	90
	75 lbs.	20	90
	75 lbs.	20	90
	75 lbs.	20	90
Lateral Dumbbell Raises	30 lbs.	20	90
	30 lbs.	20	90
	30 lbs.	20	90
	30 lbs.	20	90
	30 lbs.	20	90

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	35	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
EZ Curl Bar Curls	65 lbs.	30	90
	75 lbs.	20	90
	75 lbs.	20	90
	75 lbs.	20	90
	75 lbs.	20	90
Standing Hammer Curls	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
Back
Reverse-Grip Bent-Over Barbell Rows	75 lbs.	30	90
	85 lbs.	20	90
	85 lbs.	20	90
	85 lbs.	20	90
	85 lbs.	20	90
Reverse Fly	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
Trapezius
Dumbbell Shrugs	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
Forearms
Dumbbell Wrist Curls	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90
	35 lbs.	20	90

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	35	-

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