Scribd
Upload
78 views2 pages

5 Day Work Out

This document provides two 5-day workout routines, one for resistance training and one for cardio. The resistance training routine focuses on different muscle groups each day: back, shoulders, chest, arms, and legs. Each day includes 4 sets of 10 reps of medium intensity exercises for the targeted muscle group. The cardio-focused routine also targets different muscle groups each day but incorporates high intensity interval training cardio exercises like sprinting, jumping jacks, and mountain climbers.

Uploaded by

Kathy Garin
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
78 views2 pages

5 Day Work Out

This document provides two 5-day workout routines, one for resistance training and one for cardio. The resistance training routine focuses on different muscle groups each day: back, shoulders, chest, arms, and legs. Each day includes 4 sets of 10 reps of medium intensity exercises for the targeted muscle group. The cardio-focused routine also targets different muscle groups each day but incorporates high intensity interval training cardio exercises like sprinting, jumping jacks, and mountain climbers.

Uploaded by

Kathy Garin
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 2

5 day work out

Since you want to look slimmer than being bulking I’m going to put you on a more cardio resistance
training then weight lifting alone. Also since you bulk easily then we can refrain from going heavy. Hope
it makes sense. Ill write out two routines for you a 5day-block and a 3day-block just incase you run out
of time.

Db-bumbells

bb-barbells

each day is 4 sets of 10 reps each at medium intensity you should be able to hit 10 reps even push out
for only two more

day Muscle 1 2 3 4 5 6
group
m back Dead lift Back Db rows Bent over Lat pull Assisted
or roman extensions rows down pull ups
dead lift
Cardio 15
mins
t shoulders Military Bb high Seated db Db raises Rear Cardio
press pulls shoulder deltoid 30 mins
sitting or press flys
standing
w chest Bench Incline Flat db Incline db Decline Dips or
press bench bench bench bench assisted
press press press press tricep dips
th arms Bb curls Preacher 21’s Skull dips Tricep
curls crushers cable pulls

Cardio 15
mins
f legs squat BB-Lunge Leg Hamstring Leg press Calf
extension extension
Cardio-15
mins
Each working day here is 5 sets of 10 reps at medium to high intensity that means find a weight where
you are struggling to hit 8,9, or 10

days Muscle 1 2 3 4 5 6 7
groups
1 Push bench Dead Seated Tricep dips Skull 20 mins
lifts or db cable crushers cardio
roman shoulder pulls
dead lifts press
Spint series. So 2 mins sprinting 2 min jogging on treadmill repeat till you hit a
mile. Suicides for 20 secs on 10 secs off each series 8 series. Jumping jacks 20
secs on 10 sec rest 8 series. Mountain climbers 20 secs on 10 sec plank 8
series. ~ 30-45 mins
2 pull Lat pull Bent Assisted Bb curls Db curls preacher Concept
down over pull ups two row
rows machine
Same cardio day as above
3 legs Same leg day with addition to step ups

You might also like