Routines
Weight Training
5 Day Split | 5 Day Split |
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Quick question, can you dedicate 45 minutes a day, 5 days a week to improving your fitness and overall wellbeing? If the answer is yes, keep reading because I have a dead simple, shockingly effective 5 day workout routine that will get you in and out of the gym in no time flat. If 5 days a week is too much, click here to check out our 3 day split . How this routine benefits youI know you've seen the guy, the one who's in the gym when you get there and still there as you're leaving. Completely unnecessary!!! Some say it's counter productive to weight train for more than one hour. I personally see no point if I can get everything done in 45 minutes. Another benefit of a quick 45 minute workout is at the end you still have energy left so if you're looking to burn some extra calories you can just hop on a cardio machine. Now, you can choose any 5 days of the week you like, I personally like Monday - Friday so I have my weekends free.
5 Day Split
Mon: Chest Flat Dumbbell Bench 3 x 12 Incline Dumbbell Bench 3 x 12 Seated Chest Press 3 x 12 Cable Flys 3 x 15 Tues: Legs Squats 3 x 8-12 Leg Curls 3 x 8 Leg Press 3 x 12 Stiff Legged Deadlift 3 x 12 Wed: Arms Close Grip Bench Press 3 x 12 Skull Crushers 3 x 12 Dips 3 x 12 Standing Barbell Curl 3 x 12 Preacher Curl 3 x 12 Alternate between - Overhead Curls 3 x 12 and Hammer Curls 3 x 12 Thurs: Shoulders Seated Military Press 3 x 12 Front Raise 3 x 12 Side Raise 3 x 12 Rear raise/ Reverse Pec Deck 3 x 12 Shrugs 3 x 8 Fri: Back Deadlifts 3 x 6-8 Pull downs/ Chin Ups 3 x 8-12 Bent Over Rows 3 x 8-12 Back Extensions 3 x 15 Key Points to Focus On
Don't ForgetCalves - Tuesday and Friday Abs - Monday and Thursday Cardio - Monday Wednesday
Now that you have my personal workout routine, I recommend supercharging your results with Fat Loss 4 Idiots . Diet is 80% of the battle, do not overlook it. |
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