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5-day workout

Do a workout each day for a week

Contributed by: Jordan

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    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

    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

    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