5 Day Workout Programme
Day
Body Part and Exercise
Sets & Reps
Monday
- Chest
- Flat barbelll bench press4 sets x 12 reps
- Incline bumbbell press4 sets x 12 reps
- Dumbbell pullovers4 sets x 12 reps
- Biceps
- Standing barbell curls4 sets x 12 reps
- Seated alternate dumbbell curls4 sets x 12 reps
- Standing cable curls - short bar4 sets x 12 reps
- Abs
- Sit-ups on mat1 set x 25 reps
- Crunches1 set x 25 reps
- Side crunches1 set each side x 25 reps
- Leg raises machine1 set x 20 reps
Tuesday
20 minutes cardio on any machine
- Calves
- Standing calf raises4 sets x 15 reps
- Seated calf raises4 sets x 15 reps
Wednesday
- Shoulders
- Seated shoulder machine press4 sets x 12 reps
- Bent over dumbbell lateral raises4 sets x 12 reps
- Upright cable rows4 sets x 12 reps
- Legs
- Leg extensions4 sets x 12 reps
- Leg press4 sets x 12 reps
- Lying leg curls4 sets x 12 reps
- Step lunges4 sets x 12 reps
- Abs
- Sit-ups on mat1 set x 25 reps
- Crunches1 set x 25 reps
- Side crunches1 set each side x 25 reps
- Leg raises machine1 set x 20 reps
Thursday
20 minutes cardio on any machine
- Calves
- Leg press calf raises4 sets x 15 reps
- Donkey calf raises4 sets x 15 reps
Friday
- Back
- Wide lat pull downs4 sets x 12 reps
- Seated cable rows4 sets x 12 reps
- One arm dumbbell rows4 sets x 12 reps
- Triceps
- Tricep press downs4 sets x 12 reps
- Machine dips4 sets x 12 reps
- Reverse tricep extensions with rope4 sets x 12 reps
- Abs
- Sit-ups on mat1 set x 25 reps
- Crunches1 set x 25 reps
- Side crunches1 set each side x 25 reps
- Leg raises machine1 set x 20 reps