Workouts.pdf

PRINT AND GO

5-DAY TOTAL BODY WORKOUT PLAN

Move quickly through each exercise with minimal rest for best results. Rest between sets should be 30-45 seconds and rests between exercises should be only the length of time it takes you to get to your next exercise.

MONDAY: LEGS/CALVES EXERCISE

SETS REPS

LEG EXTENSIONS, TOES POINTED 4 SMITH MACHINE SQUATS 4 SHOULDER-WIDTH LEG PRESSES. 4 FEET IN MIDDLE OF PLATFORM DUMBBELL WIDE SQUAT 4 SUPERSET WITH NARROW-STANCE DUMBBELL SQUATS 4 SEATED CALF RAISE 6

15 15 15 15 15 15

TUESDAY: CHEST/SHOULDERS/TRICEPS EXERCISE

INCLINE DUMBBELL PRESSES PUSH-UPS STANDING CABLE CROSSOVERS TO MIMIC A FLAT FLY SIDE DUMBBELL LATERAL RAISES SHOULDER-WIDTH BARBELL FRONT RAISES SEATED DUMBBELL SHOULDER PRESSES REAR DUMBBELL LATERAL RAISES REVERSE-GRIP TRICEPS PUSH-DOWNS STANDING TWO HAND DUMBBELL TRICEPS EXTENSION ONE-ARM DUMBBELL SKULL-CRUSHERS TRICEPS EXTENSION

WEDNESDAY: OFF/CARDIO ONLY THURSDAY: BACK/BICEPS EXERCISE

WIDE-GRIP PULL-DOWNS SEATED SHOULDER-WIDTH REVERSE-GRIP PULL-DOWNS ONE-ARM DUMBBELL ROWS SEATED CLOSE-GRIP CABLE ROWS SEATED AND BENT-OVER DUMBBELL PREACHER CURLS INCLINE DUMBBELL CURLS STANDING DUMBBELL CURLS

FRIDAY: LEGS/BUTT/CALVES EXERCISE

LEG CURLS SWING LUNGES STIFF LEGS REVERSE BARBELL LUNGES SUPERSET WITH POP SQUATS WALKING DUMBBELL DIAGONAL LUNGES BUTT MACHINE CABLE BUTT KICKBACKS HYPEREXTENSIONS STANDING CALF RAISES

SETS REPS 4 15 4 15 4 15 4 4 4 4 4 4

15 15 10 15 15 15

4

15 (EACH ARM)

SETS REPS 4 4

15 15

4 4 4

15 12 15

4 4

12 15

SETS REPS 4 4 4 4

15 20 15 15

4 15 4 15 4 15 4 15 4 15 6 20