5 Day workout Plan for Men/Women

MONDAY:  CHEST

1)  Flat bench: 10 sets/ 15 reps

2) Incline dumbbell press: 5 sets/ 12 reps

3) Cable fly’s: 5 sets/12 reps

TUESDAY:  ARMS

1)  Cable bicep curl: 2 sets x drop set ( 10x 8 x 8 x 8)

2) Tricep extension: 2 sets x drop set ( 10 x 8 x 8 x 8)

3) EZ bar curls: 3 sets x drop set  ( 10 x till failure)

4) Supported DB triceps extension: 3 sets x (10 x 10)

5)Negative preacher curls: 3 sets x 5 / 6-8 sec per rep.

6)  Triceps plank press: 3 sets x 8 / 5 sec per rep.

7)  Incline zottorman curls: 3 x 8 / 2 sec per rep.

8)  Incline hammer curls: 3 sets x 8 / 2-3 sec per rep.

9)  Cable kick backs: 3 drop sets x (8 x 8) 2 sec per rep

WEDNESDAY:  SHOULDEER

1)  Dumbbell press: 10 sets / 10 reps.

2)  Lateral raises: 5 sets / 10 reps.

3)  Rear flies: 5 sets / 10 reps.

4)  Upright rows: 5 sets / 10 reps

5) Crazy eight: Front raises / Lateral raises / Rear flies /  Upright rows / Shoulder presses/ 8 reps each.

THURSDAY: BACK

   SUPER SET

1)   barbell row 5 x 15- 12-12-10-10.

2)  Incline bench dumbbell row 5 x 10 / 75-90 sec rest

  SUPER SET

3)  Rack  pulls:  5 x 15-12-12-10-10.

4)  Front loaded good mornings:  5 x 15 / 90-120 sec rest.

5)  Floor seated cable pull downs:

4 sets x 5-5-5

5-5-5

4-4-4

4-4-4

Slow- Normal-Slow / 60-75 sec rest

FRIDAY:  LEGS

1)  Kang squats:  2 x 10

2) Cossack squats: 2 x 10

3) Calf raises:  2 x drop set of 2 ( 10 x 10)

4) Anderson squats:  3 x 10 / 6 / 6

5) Banded kick back swings:  3 x 15

6) Heel elevated ( heavy )  dumbbell goblet squat 3 x 10

7)  Smith machine split squat 3 x 10 each leg.

8)  Heavy dumbbell walking lunges 2 x 20 steps.

9)  Leg extensions 2 x drop set of 4 ( 10 x 6 x 6 x 6)

“GO HARD OR GO HOME”