My 5-Day Workout Program

Day 1 (Monday): Upper Body

  • Bench Press | Sets: 4x6 | Weights: | Rest: 2-3 min.
  • Pendlay Rows | Sets: 4x6 | Weights: | Rest: 2-3 min.
  • Shoulder Press | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Incline Dumbbell Press | Sets: 3x8-10| Weights: | Rest: 60 sec.
  • Bent Over Rows | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Side Lateral Raises | Sets: 3x8-10| Weights: | Rest: 60 sec.
  • Tricep Overhead Extensions/Preacher Curls | Sets: 3x8-10 | Weights: | Rest: 60 sec.

    • Day 2 (Tuesday): Lower Body

  • Squats | Sets: 4x6 | Weights: | Rest: 2-3 min.
  • Goblet Squats | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Leg Press | Sets: 4x6 | Weights: | Rest: 2-3 min.
  • Leg Extensions | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Leg Curls | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Calf Raises | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Ab Circuit: Seated Russian Twists w Weight, Heel Touches, Crunches, Plank | Sets: 1 Min | Weights: | Rest (at end of circuit): 60 sec.
    • RussianTwists

    Day 3 (Wednesday): Upper Body

  • Incline Bench Press | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Lat Pull Downs | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Seated Military Press | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Seated Cable Rows | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Cable Flys | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • T-Bar Row/Incline Dumbbell Row | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Tricep Overhead Extensions | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Tricep Press downs | Sets: 3x8-10 | Weights: | Rest: 60 sec.

    • Day 4 (Thursday): Lower Body

  • Romanian Deadlifts | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Leg Press | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Lunges | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Still Legged Deadlifts | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Bulgarian Split Squats | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Leg Curls | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Calf Raises | Sets: 3x8-10 | Weights: | Rest: 60 sec.
  • Ab Circuit: Seated Russian Twists w Weight, Heel Touches, Crunches, Plank | Sets: 1 Min | Weights: | Rest (at end of circuit): 60 sec.

    • Day 5 (Sunday Fun Day!): Soccer/Cardio

    Play soccer! Ride a bike! Go run! Or just go for a brisk walk!

    SoccerPic
    Image links