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Table 1
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Weight Training Program
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Day 1Day 2Day 3Day 4Day 5
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Warm Up:Warm Up:Warm Up:Warm Up:Warm Up:
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Hi-Low w/ Med. Ball 10 lbs10 repsJump Squats10 repsKettle Bell-Reverse Lunge Press40 repsInch Worm to Push Up15 repsJack Squats with 10 lbs20 reps
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Burbee’s10 repsBody Weight Squats40 repsKettle Bell 1 Arm Swing each side20 repsPlank to Push Up20 repsPush Up to Rotation to One Arm Press with DB10 a side
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Chest Press DB wide12, 10, 8, 6100 Body Weight Squats100Pull Ups Free hang10 x 4 setsShoulder Press machine - wide grip12, 10, 8, 6Pull Ups Free hang10 x 3
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Chest Press Narrow DB12, 10, 8, 6Leg Press Machine
Single Leg15 x 4
10 x 4Lat Pulldown - wide12, 10, 8, 6Shoulder Press machine - narrow grip12, 10, 8, 6Lat Pulldown - Wide15 x 3
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Flys on Cables12 x 4Walking Lunges DB12 x 4Lat Pulldown - narrow with V bar12, 10, 8, 6Shoulder Raises Front - DB12 x 4Lat Pulldown - Underhand Wide15 x 3
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Incline Chest Press DB12, 10, 8, 6Squat Machine 15 x 4
10 x 4Straight Arm pulldown-cable with rope12, 10, 8, 6Shoulder Raises Lateral - DB12 x 4Straight Arm Pulldown on Cable - Wide 15 x 3
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Incline Chest Press Narrow DB12, 10, 8, 6
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1 Arm DB Row12, 10, 8, 6Tricep Dips on dip chair12 x 4Squat Machine - 4 sets2 Legs - 10
1 Leg - 10
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Step Ups w/DB12 x 4Seated V-Bar Row12, 10, 8, 6Tricep Machine Extension12, 10, 8, 6Body Weight Squats 100
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Shoulder Raises Front-DB12 x 4Leg Extension machine - 3 sets15 - 2 legs
10 - 1 legBent Over Olympic Bar Rows12 x 4Tricep Press down - Single Arm Underhand12 x 4Straight Leg Deadlift with DB15 x 3
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Shoulder Raises Lateral-DB12 x 4Leg Curl machine15 - 2 legs
10 - 1 leg
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Rear Delt on machine called Pec Dec12 x 4100 Body Weight Squats100DB Run the Rack 45 lbs-20 lbs2 setsBicep Curls - W bar FREE12 x 4Chest Press Incline - Machine15 x 3
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Hammer Curls - DB12, 10, 8, 6Hammer Curls - Rope on Cable12, 10, 8, 6DB Incline Flys15 x 3
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Tricep Press Down-W Bar overhand12 x 4Calf Raises - straight20 x 2Bicep Curls - single arm isolation on Incline bench10 x 4 Bicep Curls - W bar on Cable12, 10, 8, 6Push Ups to FailureFailure
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Tricep Press Down-W Bar underhand12 x 4Calf Raises - toes in20 x 2
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Tricep Press Down-single arm cable12 x 4Calf Raises - toes out20 x 2
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Lower Ab Raises straight40 x 3Side Crunches on BOSU25 sideBOSU Opp Arm to Opp Leg25 x 3Seated Russian Twist25 x 3Lower Ab Raises straight40 x 3
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Lower Ab Raises twist40 x 3Plank on Stability Ball Roll Out15 x 3BOSU Crunches25 x 3Toe Touch - Legs Up25 x 3Lower Ab Raises twist40 x 3
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