5-day workout

Do a workout each day for a week

Contributed by: Jordan

Save Routine

Core

• Back, Abs, and midsection muscles

• Deadlift - Smith
  4 sets × 12 reps, 90s rest
• Back Extension - Cable
  4 sets × 12 reps, 1m rest
• V-up - Bodyweight/Weighted
  4 sets × 12 reps, 1m rest
• a. Back Extension - Lever
  4 sets × 12 reps, 0s rest
• b. Side Bend - Lever
  4 sets × 12 reps, 0s rest
• c. Hyperextension - Lever
  4 sets × 12 reps, 0s rest
• d. Side Bend - Lever
  4 sets × 12 reps, 2m rest

Arms

• Biceps and Triceps

• a. Triceps Dip - Bodyweight/Weighted
  4 sets × 12 reps, 0s rest
• b. Pull-up - Bodyweight/Weighted
  4 sets × 12 reps, 2m rest
• a. Lying Triceps Extension - Barbell
  4 sets × 12 reps, 0s rest
• b. Curl - Barbell
  4 sets × 12 reps, 2m rest
• a. Bent-over Triceps Extension - Dumbbell
  4 sets × 12 reps, 0s rest
• b. Hammer Curl - Dumbbell
  4 sets × 12 reps, 2m rest

Legs

• Quads, Gluteus, Abductor, Adductor

• Squat - Smith
  4 sets × 12 reps, 2m rest
• Seated Calf Raise - Lever
  4 sets × 12 reps, 1m rest
• Seated Hip Adduction - Lever
  4 sets × 12 reps, 1m rest
• Seated Hip Abduction - Lever
  4 sets × 12 reps, 1m rest

Chest

• Bench Press - Smith
  4 sets × 12 reps, 1m rest
• Incline Bench Press - Smith
  4 sets × 12 reps, 1m rest
• Decline Bench Press - Smith
  4 sets × 12 reps, 1m rest
• Bench Press - Dumbbell
  4 sets × 12 reps, 1m rest
• Fly - Lever
  4 sets × 12 reps, 1m rest

Shoulders

• Military Press - Smith
  4 sets × 12 reps, 1m rest
• a. Shrug - Smith
  4 sets × 12 reps, 0s rest
• b. Inverted Shrug - Smith
  4 sets × 12 reps, 2m rest
• a. Pulldown - Cable
  4 sets × 12 reps, 0s rest
• b. Seated Low Row - Cable
  4 sets × 12 reps, 2m rest