Gym/Physical Fitness Center · Sports & Fitness Instruction
WEEK #5
In your 5th week its all about volume training. you will be doing fewer exercises, however you will be doing more sets, and higher reps for this workout. Focus on your form, and make sure to spend all of the energy you have on each exercise.
TURNING UP THE VOLUME
Turn up the volume
WORKOUT DAY #1
INCLINE BARBELL BENCH PRESS
You will need a Barbell and Bench
5 Sets of 10
DUMBBELL BENCH PRESS
You will need a Bench and Dumbbells
5 Sets of 10
DUMBBELL FLYE
You will need a Bench and Dumbbells
5 Sets of 10
TRICEP PRESSDOWN MACHINE
You will need the independent Triceps Press Machine
3 Sets of 12
BENT OVER TRICEP EXTENSION
You will need Dumbbells and a rack
3 Sets of 12
LYING EZ-BAR TRICEPS EXTENSION
You will need a Bench and EZ-Bar
3 Sets of 12
SEATED CALF RAISE
You will need the Seated Calf Machine
3 Sets of 20
STANDING CALF RAISE
You will need the Smith Machine.
3 Sets of 25
Turn up the volume
WORKOUT DAY #2
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BACK SQUAT
You will need a Barbell and Squat Rack
5 Sets of 10
LEG PRESS
You will need the Leg Press Machine.
5 Sets of 10
LEG EXTENSION
You will need the Leg Extension Machine
5 Sets of 10
LYING LEG CURL
You will need the Lying Hamstring Curl Machine.
3 Sets of 12
ROMANIAN DEADLIFT
You will need a Barbell
3 Sets of 12
SEATED AB MACHINE
You will need the Seated Ab Crunch Machine
3 Sets of 12
HANGING LEG LIFTS
You will need the Dip Rack
2 Sets of 20
CRUNCHES/SIT-UPS
You will need a yoga mat
2 Sets of 20
Turn up the volume
WORKOUT DAY #3
BARBELL BENT-OVER ROW
You will need a Barbell
5 Sets of 12
LAT PULLDOWN
You will need the Lat Pulldown Machine.
5 Sets of 12
SINGLE-ARM NEUTRAL-GRIP DUMBBELL ROW
You will need Dumbbells
5 Sets of 12
BARBELL BICEPS CURL
You will need a Barbell
5 Sets of 12
INCLINE DUMBBELL BICEPS CURL
You will need a Bench and Dumbbells
3 Sets of 12
MACHINE BACKED BICEP CURL
You will need the Seated Bicep Curl Machine
3 Sets of 20
CRUNCHES/SIT-UPS
You will need a yoga mat
3 Sets of 20