5 Day Bodybuilding Workout Schedule Dateline: 04/12/00 The following schedule is for those of you aspiring bodybuilders who can

devote 5 weekdays to your gym routine. Follow this schedule to hit hard each major body part once each week. As with all schedules, feel free to make adjustments here for your specific goals. Monday: Chest and triceps Chest: 1. Incline dumbbell press4 sets of 15, 12, 10, 8 reps. 2. Flatbench barbell press4 sets of 12, 10, 10, 8 reps. 3. Incline dumbbell flies3 sets of 12, 10, 8 reps. 4. Cable crossovers2 sets of 15, 12 reps.

Triceps: 1. Pushdowns4 sets of 15, 12, 10, 8 reps. 2. Bent-over cable extensions using a rope3 sets of 15, 12, 10 reps. 3. Dumbbell kickbacks3 sets of 15, 12, 10 reps.

10. Close grip pulldowns to the front4 sets of 15. 8 reps. 10. Hyper-extensions3 sets of 18. 12. of bike. Crunches3 sets of 50. 10 reps. 20. 2. Standing barbell curls4 sets of 15. 2. 20 reps. 50. 50 reps. 8 reps. 18 reps. Abs: 1.Tuesday: Back and biceps Back: 1. 30-45 min. Seated cable rows4 sets of 15. 10. Wednesday: Cardio and abs Cardio: 1. Biceps: 1. 8 reps. treadmill or Stairmaster. 12. . 4. 12. 12. 3. Incline dumbbell curls4 sets of 15. Leg raises3 sets of 25. 18. 10. Lat machine pulldowns to the front4 sets of 15. 2. 6 reps. 8. 12.

12. 10 reps. 8 reps. 8 reps. 4. Standing calf raises4 sets of 18. 10. (Military) barbell press behind the neck4 sets of 15. Biceps or triceps superset: 1. Leg extensions4 sets of 15. 5. 15. 10 reps. Squats5 sets of 15. 10 reps . 12 reps.Thursday: Legs 1. 2. 12 reps. 10 reps. Leg curls for hamstrings4 sets of 15. Seated dumbbell extension superset with dumbbell hammer curls3 sets of 15. Standing side laterals4 sets of 15. Seated bent over dumbbell laterals4 sets of 15. 12. 12. 15. 3. 12. Lunges4 sets of 15. 18. 12. 12. 15. 12. 4. 12. 12. 12. Tricep pushdowns on cable machine superset with barbell curls4 sets of 15. 10 reps. 12. Friday: Shoulders/biceps or triceps superset Shoulders: 1. 12. 2. 3. 10. Upright rows with barbell3 sets of 12. 2. 12. 12. 2. 10 reps. 10 reps. 10.