5-Day Routine 2022

For weight loss and muscle gain.

Contributed by: Dan Groves

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Day 1

• Back & Biceps

• Pendlay Row - Barbell
  4 sets × 8 reps, 45s rest
• Wide Grip Pullup - Bodyweight/Weighted
  4 sets × 8 reps, 45s rest
• Single Arm Dumbell Row - Dumbbell
  4 sets × 12 reps, 45s rest
• Bent Over Reverse Fly - Dumbbell
  4 sets × 20 reps, 45s rest
• Close Grip Pulldown - Cable
  4 sets × 12 reps, 45s rest
• Ez Bar Curl (Neutral) - EZ Curl Bar
  3 sets × 8 reps, 45s rest
• Hammer Curl - Dumbbell
  3 sets × 10 reps, 45s rest

Day 3

• Legs & Planks

• Back Squat - Barbell
  4 sets × 8 reps, 45s rest
• Hack Squat - Lever
  3 sets × 12 reps, 45s rest
• Romanian Deadlift - Barbell
  4 sets × 10 reps, 45s rest
• Lying Leg Curl - Cable
  3 sets × 12 reps, 45s rest
• Dumb Lunges - Dumbbell
  3 sets × 8 reps, 45s rest
• Standing Calf Raise - Lever
  3 sets × 12 reps, 45s rest
• Seated Calf Raise - Lever
  3 sets × 12 reps, 45s rest
• Plank - Bodyweight/Weighted
  3 sets × reps, 45s rest

Day 4

• Shoulders & Traps

• Military Press - Barbell
  4 sets × 8 reps, 45s rest
• Arnold Press - Dumbbell
  4 sets × 12 reps, 45s rest
• Dumbbell Lateral Raise - Dumbbell
  4 sets × 15 reps, 45s rest
• Upright Row - EZ Curl Bar
  4 sets × 12 reps, 45s rest
• Bent Over Rear Delt Fly - Dumbbell
  4 sets × 12 reps, 45s rest
• Standing Shrug - Dumbbell
  4 sets × 8 reps, 45s rest

Day 2

• Chest & Triceps

• Incline Bench Press - Barbell
  4 sets × 8 reps, 45s rest
• Dumbbell Bench Press - Dumbbell
  4 sets × 12 reps, 45s rest
• Decline Dumbell Fly - Dumbbell
  3 sets × 15 reps, 45s rest
• Incline Fly - Cable
  4 sets × 20 reps, 45s rest
• Close Grip Bench Press - Barbell
  4 sets × 8 reps, 45s rest
• Skull Crusher - EZ Curl Bar
  4 sets × 12 reps, 45s rest
• Triceps Rope Pulldown - Cable
  3 sets × 15 reps, 45s rest

Day 5

• Arms

• Spider Curl - EZ Curl Bar
  4 sets × 12 reps, 45s rest
• Incline Curl - Dumbbell
  4 sets × 15 reps, 45s rest
• Reverse Curl - Barbell
  4 sets × 20 reps, 45s rest
• Tricep Dip - Bodyweight/Weighted
  4 sets × 8 reps, 45s rest
• Overhead Triceps Extension - Dumbbell
  4 sets × 12 reps, 45s rest
• Dumbbell Squeeze Press - Dumbbell
  4 sets × 20 reps, 45s rest