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

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