Work Out

5 Day Workout Plan

This is my own personal workout plan I do weekly
It contains squatting 5 days a week, the reason for that is because personally for me the only
way I see my numbers for my squats raise is if I constantly hit them 5 days a week. I usually
have a deload week when i start feeling like my CNS is fried and take a week off from squatting
so I can have my rest.
Saturday and Sundays are my rest days usually and Monday through Friday are my workout
days.
How to Read Sets and Reps
Sets---> 1x10 <---Reps
MondayCardio
- Treadmill 20 min, Increase the speed every 5 min from comfortable walking-> jogging->
Running
Weight Training
Warm Up
Hip Extenders- 5x15-20 (Progressively moving the weight up and stretching hips further)
Lateral Leg Raises- 2x12
Air squats- 1x10
Exercise: Primary Goals Chest/Tris and squats
Squats- (Hams/quads/glutes/abs)
1x10 with bar, 1x5 (85lbs), 1x5 paused (135lbs), 1x1 (185lbs) 1x1(225lbs) 3x3 (265lbs)
Pin squats- 3x3 (315lbs)
Bench (Chest)
1x1 warmup with bar
1x15 with 85lbs
1x10 (135lbs)
1x5 (185lbs)
5x5 (225lbs) Paused
Chest Dip Machine
1x20 (90lbs)
3x15 (180)
Incline Bench
1x with bar
1x10 reps (135lbs)

1x5 (185lbs)
2x5 (205lbs)
Decline Chest Press
1x10 (135lbs)
3x12 (270lbs)
Triceps
Triangle rope pull down
3x20 (52.5lbs
French press
3x15 (70lbs)
Close Grip Bench
2x10 (135)
2x5 (185)
Tuesday: Back/Bis and Squats
No cardio
Weight Training
Warm Up
Hip Extenders- 5x15-20 (Progressively moving the weight up and stretching hips further)
Lateral Leg Raises- 2x12
Air squats- 1x10
Exercise:
Squats- (Hams/quads/glutes/abs)
1x10 with bar, 1x5 (85lbs), 1x5 paused (135lbs), 1x1 (185lbs) 1x1(225lbs) 3x3 (265lbs)
Pin squats- 3x3 (315lbs)
Deadlifts
1x5 (135lbs)
1x1 (185lbs)
1x3 (225lbs)
3x5 (315lbs)
Lat Pull downs
Progressively moving weight up
3x15/10/5/
Lateral pulldowns (machine)
3x10 (135lbs)

Tbar Row
Progressively Moving weight up
3x15/10/5

Double Dumbell row

3x10 (40lbs Dumbells)
Biceps
25Lb plates curl
3x12
Dumbell Curls
2x12 (25lbs)
3x10 (35lbs
Isolation curls (machine)
(3x15) (45lbs)

Wednesday
Primary Muscles- Arms/Squats
Weight Training
Warm Up
Hip Extenders- 5x15-20 (Progressively moving the weight up and stretching hips further)
Lateral Leg Raises- 2x12
Air squats- 1x10
Exercise:
Squats- (Hams/quads/glutes/abs)
1x10 with bar, 1x5 (85lbs), 1x5 paused (135lbs), 1x1 (185lbs) 1x1(225lbs) 3x3 (265lbs)
Pin squats- 3x3 (315lbs)

Biceps
25Lb plates curl
3x12
Dumbell Curls
2x12 (25lbs)
3x10 (35lbs

Isolation curls (machine)

(3x15) (45lbs)

Triceps
Triangle rope pull down
3x20 (52.5lbs)
French press
3x20 (60lbs)
Close Grip Bench
2x10 (135)
2x3 (225)
Thursday
Primary Muscles- (Legs)
Cardio/Warming up- 10min of stairs
Warm Up
Hip Extenders- 5x15-20 (Progressively moving the weight up and stretching hips further)
Lateral Leg Raises- 2x12
Air squats- 1x10
Squats- (Hams/quads/glutes/abs)
1x10 with bar, 1x5 (85lbs), 1x5 paused (135lbs), 1x1 (185lbs) 1x1(225lbs) 3x3 (265lbs)
Pin squats- 3x3 (315lbs)
Leg Press
Warmup set with 135lbs as needed
3x12-10 (270)
Quad Extensions
Progressively Work Up
1x15 (75lbs)
3x 10 (150lbs)
Hamstring Extenstions
3x20 (70lbs)

Friday
Primary Muscles: Chest/ Tris/ Squats
Warm Up
Hip Extenders- 5x15-20 (Progressively moving the weight up and stretching hips further)
Lateral Leg Raises- 2x12
Air squats- 1x10
Squats- (Hams/quads/glutes/abs)
1x10 with bar, 1x5 (85lbs), 1x5 paused (135lbs), 1x1 (185lbs) 1x1(225lbs) 3x3 (265lbs)
Pin squats- 3x3 (315lbs)

Bench (Chest)
1x1 warmup with bar
1x15 with 85lbs
1x10 (135lbs)
1x5 (185lbs)
5x5 (225lbs) Paused
Chest Dip Machine
1x20 (90lbs)
3x15 (180)
Incline Bench
1x with bar
1x10 reps (135lbs)
1x5 (185lbs)
2x5 (205lbs)
Decline Chest Press
1x10 (135lbs)
3x12 (270lbs)
Triceps
Triangle rope pull down
3x20 (52.5lbs
French press
3x15 (70lbs)

Close Grip Bench

2x10 (135)
2x5 (185)