5 Day Routine - Sample

Monday Leg Day

Warm up 10 mins. on stationary bike and then 3 progressive sets of Hacks (not counted here in set/rep volume) You should always make sure you?re completely warmed or you?ll injure yourself but especially this routine.

4 X 12 - 15 Hack Squats
3 X 12 ? 15 45 deg. Leg Presses
3 X 7 - 8 Barbell Squats
4 X 12 - 15 Lying Leg Curls
4 X 8 - 10 Seated Leg Curls
2 X 25 Seated Calf Raises
2 X 25 Standing Calf Raises

Tuesday Chest Day

Warm up 10 mins. on Elliptical then 3 sets progressive weight warm up with Incline Dumbbell Presses (not counted here in set/rep volume)

3 X 15 Incline Dumbbell Presses
3 X 10 - 12 Incline Barbell Presses
3 X 10 - 12 Weighted Dips
2 X 10 - 12 Incline Dumbbell Flies
2 X 10 - 12 Flat Dumbbell Flies
2 X 25 Seated Calf Raises
2 X 25 Standing Calf Raises
(My calves are stubborn suckers so they get extra attention)

Wednesday Back Day

Warm up 10 mines. on Elliptical then 3 sets progressive weight warm-ups with Seated Cable Rows (not counted here in set/rep volume)

4 X 12 - 15 Seated Cable Rows
4 X 15 Lat Pull Downs (front wide grip)
4 X 12 Barbell Bent over Rows
3 X 12 - 15 1 Arm Standing Cable Rows
2 X 10 - 12 Dumbbell Dead Lifts
2 X 10 Weighted Hyper Extensions

Thursday Shoulders Day

Warm up 10 mines. on Elliptical then 3 sets progressive weight warm-ups with Standing Side Lateral Raises (not counted here in set/rep volume)

4 X 10 - 12 Seated Side Dumbbell Laterals
4 X 10 - 12 Front Dumbbell Laterals
4 X 12 Barbell Military Presses (Standing)
Pyramid 15 - 12 - 10 Upright Barbell Rows
2 X 25 Seated Calf Raises
2 X 25 Standing Calf Raises

Friday Arms Day

Warm up 10 mines. on Elliptical then 3 sets progressive weight warm-ups with EZ Bar Curls (not counted here in set/rep volume)

Pyramid 15 - 12 - 10 - 8 Barbell Curls
Pyramid 15 - 12 - 10 - 8 Seated Incline Dumbbell Curls
Pyramid 15 - 12 - 10 - 8 Triceps Pushdowns
Pyramid 15 - 12 - 10 - 8 Scull Crushers
4 X 10 - 12 Dumbbell Preacher Curls
4 X 10 - 12 Close Grip Bench Presses