THE 5X8 STRENGTH TRAINING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
mbdesign88
Rating:
 Unrated
Created By:
mbdesign88 on January 04, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Back, Shoulders, Trapezius, Biceps, Abs, Thighs, Calves, Chest, Triceps
Tags:
strength, high intensity, fat loss, fun
Description
A 2 week cycle of strength training that also burns fat. Heavy weight, low-reps, quick rests(ignore the 60 second rest, replace that with no more than 30 seconds). 5 sets per workout with 8 reps per set. Remember, don't limp on the weight. Go healthy-heavy, meaning, go heavy but don't hurt yourself. The Cardio Warm-up is to be done before the strength training, and the Interval Cardio can be done at anytime during the day, before or after lifting. This a Monday-Friday plan with Saturday as an active rest, meaning, go hiking, play sports with your friends, or go for a bike ride, do something! Sunday is a full rest day, but don't forget to stretch and stay motivated! Good luck!

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide-Grip Front Pulldowns105 lbs.860
105 lbs.860
105 lbs.860
105 lbs.860
105 lbs.860
Shoulders
Seated Dumbbell Press35 lbs.860
35 lbs.860
35 lbs.860
35 lbs.860
35 lbs.860
Back
Close-Grip Pulldowns130 lbs.860
140 lbs.860
145 lbs.860
150 lbs.860
155 lbs.860
Shoulders
Lateral Dumbbell Raises20 lbs.860
20 lbs.860
20 lbs.860
20 lbs.860
20 lbs.860
Back
Dumbbell Pullovers75 lbs.860
75 lbs.860
75 lbs.860
75 lbs.860
75 lbs.860
Trapezius
Barbell Shrugs200 lbs.860
200 lbs.860
200 lbs.860
200 lbs.860
200 lbs.860
Biceps
Machine Preacher Curls80 lbs.860
85 lbs.860
90 lbs.860
95 lbs.860
100 lbs.860
EZ Curl Bar Curls60 lbs.860
60 lbs.860
60 lbs.860
60 lbs.860
60 lbs.860
Abs
Bridge (Plank)-3030
-3030
Crunches-3030
-3030
Flutter Kicks-3030
-3030
Hanging Leg Raises-1530
-1530
-1530
Machine Crunches45 lbs.2030
50 lbs.2030
55 lbs.2030
Russian Twist-3030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Warm Up0.000 miles0-
Interval Cardio0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats125 lbs.860
135 lbs.860
145 lbs.860
145 lbs.860
145 lbs.860
Dumbbell Lunges40 lbs.860
40 lbs.860
40 lbs.860
40 lbs.860
40 lbs.860
Angled Leg Press200 lbs.860
200 lbs.860
200 lbs.860
200 lbs.860
200 lbs.860
Ice Skater-2060
-2060
-2060
-2060
-2060
Leg Extensions120 lbs.860
125 lbs.860
130 lbs.860
135 lbs.860
140 lbs.860
Side-to-Side Hops-2060
-2060
-2060
-2060
-2060
Calves
Calf Presses250 lbs.1260
250 lbs.1260
250 lbs.1260
250 lbs.1260
250 lbs.1260
Standing Calf Raises120 lbs.1260
120 lbs.1260
120 lbs.1260
120 lbs.1260
120 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Warm Up0.000 miles0-
Interval Cardio0.000 miles0-

Workout routine comments

Also, remember to repeat for 4 full cycles.
 
January 4, 2010 at 10:49pm



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