5 Day Routine - Google Drive

5 Day Routine : Sheet1


1	Monday	Rep	Rest	Tuesday	Rep	Rest	Wednesday	Rep	Rest	Thursday	Rep	Rest	Friday	Rep	Rest
2	Push Heavy (~4-6 rep)	Range	Secs	Pull Heavy (~4-6 rep)	Range	Secs	Leg (8-12 Rep)	Range	Secs	Push Hyper (8-12 rep)	Range	Secs	Pull Hypo (8-12 Rep)	Range	Secs
3	Bench Press x5	5	120	Weighted Pullup x5	5	120	Leg Press x5	10	120	Overhead Press x5	5	120	Weighted Pullup x5	7	120
4	Overhead Press x3	5	120	Incline Row x5	5	120	Barbell Lunge x3	20	120	Bench Press x3	10	120	Incline Row x3	10	120
5	Weighted Dips x3-5	5	120	Machine Pull Down x3	5	120	Seated Leg Curl x3	10	120	Weighted Dips x3-5	10	120	Cable Row x3	10	120
6	DB Incline Bench Press x3	8	120	Cable Row x3	5	120	Farmer Carry x3	failure	120	BB Inclide Bench x3	10	120	Machine Pull Down x3	10	90
7	Behind-the-Back Press x2-3	8	120	Hyperextensions x3	7	90	Calf Press x5	15	90	Behind-the-Back Press x2-3	8	120	Hyperextensions x3	10	90
8	BB Close Grip Press x2-3	8	90	BB Curl x5	5	120	Weighted Plank x3	failure	60	DB Close Grip Press x2-3	10	90	EZ BB Curl x3	8	90
9	Overhead Tricep Extensions x3	10	90	DB Isolation Curl x3	10	90	Side Bend x3	10	60	Overhead Tricep Extensions x3	15	90	DB Isolation Curl x3	10	90
10	Cable Crunch x3	15	Super	Cable Crunch x3	15	Super	Cable Crunch x3	15	Super	Cable Crunch x3	15	Super	Cable Crunch x3	15	Super
11	Tricep Pushdowns	failure	Set	Cable Curl	failure	Set	Ab Roller	failure	Set	Tricep Rope Pushdowns	failure	Set	Cable Rope Curl	failure	Set

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