Workout Routine

5Day

by katelynhowell

Day 1- chest/triceps Day 2- back/biceps Day 3- shoulders/traps/forearms Day 4- quads/hams/calves

Workouts

Day 1 - CHEST/TRICEPS

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

60 sec

2

–

–

10

60 sec

3

–

–

10

60 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

seated overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

cable crossover

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

Day 2- BACK/BICEPS

single arm row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

seated curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

concentration curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

Workout 3

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Workout 4

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Workout 5

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec