5 Day Weight Training Workout

by J.C.MARI
(MIAMI, FLORIDA, USA)

DAY ONE CHEST AND TRICEPS

DUMBELL FLAT BENCH 4 SETS 6,8,8,10
BUMBELL INCLINE 4 SETS 6,8,8,10
PEC-DEC 6 SETS,10,10,10,8,8,6
3 SETS X 6-8 REPS SUPERSET
SEATED DB PULLOVER AND EZ-CURL TRICEP EXTENSIONS
6 SETS OF ROPE PULLDOWNS 10,10,10,10,10,10

DAY TWO SHOULDERS AND BICEPS
SMITH MACHINE
BEHIND THE NECK SEATED 4 SETS OF 6
MILITARY PRESS FRONT 3 SETS OF 6
STANDING ROWS 3 SETS OF 6
DUMBELL PREACHER CURLS 6,8,8,4
INCLINE DUMBELL CURLS 4 SETS OF 6-8
CONCENTRATION CURLS 6 SETS 10,10,10,10,10,10


DAY THREE CHEST ,BACK, TRICEPS
BARBELL BENCH 3 SETS 6-8
INCLINE BARBELL 3 SETS 6-8
FLYES 6,8,8,10
BARBELL ROWS 3 SETS 0F 10
LAT PULLDOWN 4 SETS OF 10
CLOSE GRIP PULLDOWN 6 SETS 6-8 REPS
CLOSE GRIP BENCH SUPERSETTED WITH STANDING
TRICEP EXTENSIONS

DAY FOUR SHOULDERS AND BICEPS
STANDING BARBELL BEHIND THE NECK 6,8,8,10,
BD SHRUGS, FRONTAL, LATERAL RAISES SUPERSETTED 4 SETS
INCREASE WEIGHT ON SHRUGS EVERY SET, KEEP THE RAISES WITHIN 12-15 REPS
STANDING BARBELL CURLS 6, 8,8,10, 12,12
PREACHERS EZ CURLS 6, 8,8,10, 12,12
CONCENTRTAION CURLS 6 SETS 6-8 REPS

DAY FIVE BACK AND LEGS
LAT PULLDOWN 6, 8,8,10,12
SEATED CABLE ROW 6,6,6,8,10
DUMBELL STRAIGHT ARM PULLDOWNS 4 SETS OF 10
SQUATS 6, 8, 8, 10
LEG PRESS, 6,6,6,8, 8, 10
LEG EXTENSION 6, 8,8,10,12

CONTRARY TO THE CURRENT MUSCLE CONFUSION ABUSE NOW PREVALENT,THIS ROUTINE SHOULD BE FOLLOWED VERBATIM FOR AT LEAST EIGHT WEEKS.YOU WILL SEE RESULTS IN BOTH SIZE AND STRENGTH IF YOU DO.HOWEVER, DEMANDING AS THIS ROUTINE IS ( YOU'LL REALIZE THIS AFTER THE 3RD WEEK, HE,HE,)YOU WILL NEED TO FEED EVERY 3 HOURS AND SLEEP AT LEAST ( AT THE VERY LEAST) 8 HOURS EVERY NIGHT.

Comments for 5 Day Weight Training Workout

Average Rating starstarstarstarstar

Click here to add your own comments

May 12, 2010
Rating
starstarstarstarstar
Rest cycle
by: Anonymous

What kind of rest cycle are you doing between set? I tend to do a 60 second rest cycle and when doing that this workout kicks your ass

Mar 19, 2010
Rating
starstarstarstarstar
New to this
by: Anonymous

I am new to working out i just started have never really lifted before and i am just taking off a set or 2 on each workout just to get my body somewhat use to it for the first couple weeks than i am going to do all the sets weeks 3.. seems to be a really good workout so far

Dec 01, 2009
Rating
starstarstarstarstar
response
by: Anonymous

always increase the weight and drop the reps

Nov 30, 2009
Rating
starstarstarstarstar
Weight
by: Anonymous

Should I step up the weight or step down the weight, I have friend that swear by both.

Nov 29, 2009
Rating
starstarstarstar
second week done
by: Bob

Im making it through the routine pretty good now. Im hungry all the time and I gained about 5 LBs not sure if thats what i wanted to do but the muscles are responding for sure. I changed up the 5th day and mixed up the leg routine so that its more intense and not just on the 5th day. It didn't seem to be a great challenge for my lower half. I'll keep you posted
PEC Deck is a seated a seated machine elbows out squeeze to the center.... goggle it

Nov 27, 2009
Rating
starstarstarstarstar
What is a pec dec?
by: Anonymous

Sorry I'm new to this

Nov 16, 2009
Rating
starstarstarstarstar
Fist week -Test
by: Bob Coral Springa

Well today is the day to start. Ill keep you all posted. I work out 5 days already but think this is a pretty good routine..

Aug 07, 2009
Rating
starstarstarstarstar
Awesome workout if u can handle it!
by: Anonymous

Ive been working out for a while now but i never really had a set routine. I came across this workout and im going to give it a try for a month or so. Ill come back to this site to let you know how it went. Its obviously a tough one but if u can get through it i can see how well it could work. The only concern i have is the rest in between which can oppose a problem but otherwise its flawless!

Feb 22, 2008
Rating
starstarstarstarstar
superb
by: Anonymous

let me see the change

Click here to add your own comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Workouts.

Enter Your E-mail Address
Enter Your First Name (optional)
Then

Don't worry — your e-mail address is totally secure.
I promise to use it only to send you Beat It ! Your Favorite Weight Training Ezine.