Workout Routine

5 Day Muscle Focus

by EG017

Workouts

Monday - Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
100 sec
3
–
–
9
100 sec
4
–
–
8
100 sec

bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
9
60 sec
3
–
–
8
60 sec

incline bench press

3 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
9
60 sec
3
–
–
8
60 sec

decline bench press

3 sets

Bent Arm Dumbbell Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
9
60 sec
3
–
–
8
60 sec

Bent Arm Dumbbell Pullover

3 sets

Standing chest Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
9
60 sec
3
–
–
8
60 sec

Standing chest Cable Fly

3 sets

Pec Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Pec Fly

3 sets

Tuesday -Back

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

seated cable row

4 sets

Assisted pull ups

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Assisted pull ups

3 sets

Wide-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Wide-Grip Lat Pulldown

3 sets

Dumbbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

Dumbbell Shrug

4 sets

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

incline reverse fly

3 sets

Reverse Dumbbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

Reverse Dumbbell Fly

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

deadlift

3 sets

Wednesday - Shoulders

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

military press

3 sets

Arnold Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Arnold Dumbbell Press

3 sets

Bent Over Rear Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Bent Over Rear Delt Raise

3 sets

Dumbbell Front Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Dumbbell Front Raise

3 sets

Upright Barbell Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Upright Barbell Raise

3 sets

Dumbbell Side Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Dumbbell Side Raise

3 sets

Thursday - Legs

Barbell Squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Barbell Squats

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lunge

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

leg extension

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

hip thrust

3 sets

Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
15
60 sec

Leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

leg curl

3 sets

Leg Raises

Set
Intensity
Weight
Reps
Rest time
1
12
60 sec
2
15
60 sec
3
15
60 sec

Leg Raises

3 sets

Friday -Arms

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

skull crushers

4 sets

Close-Grip Bumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
15
60 sec

Close-Grip Bumbbell Bench Press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

tricep pushdown

3 sets

Tricep Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Tricep Dips

3 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

triceps kickback

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

preacher curl

3 sets

Incline Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Incline Dumbbell Curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

hammer curl

3 sets