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  • 5 Days Workout

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    ALDO AGUILAR RAMIREZ
    3 views10 pages
    This 5-day workout program splits routines into push, pull, and leg days. Day 1 (push) and day 4 focus on chest, triceps, and shoulders with exercises like dumbbell bench press and shoulder press. Day 2 (pull) and day 5 target the back, biceps, and forearms with lat pulldowns, rows, and curls. Day 3 (legs) works quads, hamstrings, glutes, calves, and abs with squats, hip thrusts, and abdominal exercises. Each workout consists of 4 sets of 12-16 repetitions for each exercise.

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    This 5-day workout program splits routines into push, pull, and leg days. Day 1 (push) and day 4 focus on chest, triceps, and shoulders with exercises like dumbbell bench press and shoulder press. Day 2 (pull) and day 5 target the back, biceps, and forearms with lat pulldowns, rows, and curls. Day 3 (legs) works quads, hamstrings, glutes, calves, and abs with squats, hip thrusts, and abdominal exercises. Each workout consists of 4 sets of 12-16 repetitions for each exercise.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    3 views10 pages

    5 Days Workout

    Uploaded by

    ALDO AGUILAR RAMIREZ
    This 5-day workout program splits routines into push, pull, and leg days. Day 1 (push) and day 4 focus on chest, triceps, and shoulders with exercises like dumbbell bench press and shoulder press. Day 2 (pull) and day 5 target the back, biceps, and forearms with lat pulldowns, rows, and curls. Day 3 (legs) works quads, hamstrings, glutes, calves, and abs with squats, hip thrusts, and abdominal exercises. Each workout consists of 4 sets of 12-16 repetitions for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 10

    5 days workout program:

    day1: push
    muscles worked: chest
    triceps, shoulders
    day2: pull
    muscles worked: the back
    forearms, biceps
    day3: leg day
    muscles worked: quads
    hamsterings, glutes,abs
    calves
    day4: push (repeat day1)
    day5: pull (repeat day2)
    day1: push
    1-dumbell bench press 4sets
    (12-16reps)

    2-incline bench press 4sets (12-16reps)


    3-high to low cable fly 4sets
    (12-16reps)

    4-lateral raises 4sets (12-16reps)

    5-shoulder press 4sets (12-16reps)


    6-dips 4sets (12-16reps)

    7-one arm triceps pushdown 4sets


    (12-16reps)
    day2: pull
    1- lat pulldown 4sets (12-16reps)

    2-seated cable rows 4sets (12-16reps)

    3-t-bar rows 4sets (12-16reps)


    4- straight arm lat pulldown 4sets
    (12-16reps)

    5-hammer curls 4sets (12-16reps)

    6-dumbell curls 4sets (12-16reps)


    7-incline curls 4sets (12-16reps)

    8-barbell wrist curl 4sets (12-16reps)


    day3: legs and abs
    1-squats 4sets (12-16reps)

    2-hip thrust 4sets (12-16reps)

    3- bulgarian split squat 4sets


    (12-16reps)
    4-leg extension 4sets (12-16reps)

    5- lying leg curl 4sets (12-16reps)

    6-calf raises 4sets (12-16reps)


    7-cable crunches 4sets (12-16reps)

    8-knee raises 4sets (12-16reps)

    9-russian twists 4sets (12-16reps)

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