Ice Cream Fitness 5x5

John Blaha

Contributed by: Jeffrey Feddersen

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Workout A

• a. Squat - Barbell
  5 sets × 5 reps, 0s rest
• b. Bench Press - Barbell
  5 sets × 5 reps
• c. Bent Over Row Speed - Barbell
  5 sets × 5 reps, 0s rest
• d. Barbel Shrug - Barbell
  3 sets × 8 reps
• e. Lying Triceps Extension - Barbell
  3 sets × 8 reps
• f. Curl - Barbell
  3 sets × 8 reps
• g. Hyperextension - Bodyweight/Weighted
  2 sets × 10 reps
• h. Crunch - Cable (Split rope handle)
  3 sets × 10 reps

Workout B

• a. Squat - Barbell
  5 sets × 5 reps
• b. Deadlift - Barbell
  1 sets × 5 reps
• c. Overhead Press - Barbell
  5 sets × 5 reps, 0s rest
• d. Bent Over Row Speed - Barbell
  5 sets × 5 reps
• e. Close Grip Bench Press - Barbell
  3 sets × 8 reps
• f. Barbell Curl - Barbell
  3 sets × 8 reps
• g. Crunch - Cable (Split rope handle)
  3 sets × 10 reps