5 Day A Week Workout Schedule
This split requires you to complete strength training circuits 5 times a week. The 5-day split, as its name suggests, requires 5 workout sessions per week. A 5 day split is an exercise routine which breaks up training into 5 days. 5 different workouts per week....
Are you ready to transform your body and your life in only five days? We'll show you how with this easy-to-follow, 5 day workout plan. All you need is around 20 minutes per day, 4 days of the week. Ready? Let's get started!
Day 1 - Chest / Abs
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Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keep your elbows close to the sides of your body and allow both arms to hang down at chest height in front of you. Maintain good posture throughout the workout. Begin with a slow weight training movement, keeping your back straight and shoulders down. Complete 10 repetitions of the dumbbell movement for one set.
Standing Broad Grip Decline Dumbbell Press
Stand up with your feet shoulder-width apart and with a dumbbell in each hand resting on top of your thighs, elbows close to the sides of your body and hands at chest height. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow descent until your arms are nearly fully extended. Maintain good posture throughout exercise. Complete 10 repetitions for each arm for one set.
Side Dumbbell Fly
Stand with your feet shoulder-width apart and with a dumbbell in each hand resting on top of your thighs, elbows close to the sides of your body and hands at chest height. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow side-to-side movement, keeping your back straight and shoulders down. Maintain good posture throughout exercise. Complete 10 repetitions for each arm for one set.
Incline Dumbbell Curl
Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keep your elbows close to the sides of your body and hands at chest height. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow curl until your arms are nearly fully extended. Maintain good posture throughout exercise. Complete 10 repetitions for each arm for one set.
Alternate Dumbbell Bicep Curl
Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keep your elbows close to the sides of your body and hands at chest height. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow curl until your arms are nearly fully extended, alternating arms (one up, one down). Maintain good posture throughout exercise. Complete 10 repetitions for each arm for one set.
Chest Stretch
Place both hands on a wall or other stationary object with your feet shoulder width apart and back straight. Lean into the wall until you feel a nice stretch in your chest muscles (biceps too). Hold for 30 seconds.
Day 2 - Back
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Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keep your elbows close to the sides of your body and hands at chest height. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow descent until your arms are nearly fully extended. Maintain good posture throughout exercise. Complete 10 repetitions for each arm for one set.
Seated Lat Pull-Down
Sit on a bench or chair with your legs extended in front of you. Place the dumbbell on top of your thighs just above the knees, palms facing in toward you. Seated over the bench, reach down and grab the bar above your knees. Rotate your upper body so that you are leaning back. Keep your arms straight so that they are at about a 45 degree angle with wrists straight up to shoulder height. Maintain good posture throughout exercise. Complete 10 repetitions for each arm for one set.
Reverse Hypers
Lie flat on the floor with one arm extended past your body horizontally, keeping feet together and knees unlocked (no bounce). Holding a dumbbell with the same hand, place the end of the dumbbell directly above your chest with your arm bent, palm facing down. Push up on your feet and reach back with the same arm to grasp the weight. Keep your spine straight and chest up while maintaining a slight arch in your lower back. Slowly lower back to the floor under control while maintaining good posture throughout exercise. Complete 10 repetitions for each arm for one set.
Seated Row
Sit on a bench or chair with your legs extended in front of you and knees slightly bent so that they are not locked out. Place the dumbbell on top of your thighs just above the knees, palms facing in toward you. Seated over the bench, reach down and grab the bar above your knees. Rotate your upper body so that you are leaning back, keeping arms straight so that they are at about a 45 degree angle with wrists straight up to shoulder height. Maintain good posture throughout exercise. Complete 10 repetitions for each arm for one set.
Day 3 - Shoulders / Abs
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Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keep your elbows close to the sides of your body and hands at chest height. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow descent until your arms are nearly fully extended. Maintain good posture throughout exercise. Complete 10 repetitions for each arm for one set.
Standing Shoulder Press
Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keep your elbows close to the sides of your body and hands at chest height. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow descent until your arms are nearly fully extended. Maintain good posture throughout exercise. Complete 10 repetitions for each arm for one set.
Cable Side Shift / Rotation
Attach a handle to the top pulley of a cable system. While facing forward, hold onto an open-ended grip attached to the top pulley with your right hand, palm facing up. Rotate your body away from the machine so that you are now facing to the left side. Keeping your arm straight, begin to pull the handle towards your chest. Keep it straight and keep your shoulder blades pulled together (don’t twist). Complete 10 repetitions for each side for one set.
Day 4 - Legs / Feet
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Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keep your elbows close to the sides of your body and hands at chest height. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow curl until your arms are nearly fully extended, alternating legs (one up, one down). Maintain good posture throughout exercise. Complete 10 repetitions for each arm for one set.
Standing Calf Raise
Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow curl until your arms are nearly fully extended, alternating legs (one up, one down). Maintain good posture throughout exercise. Complete 10 repetitions for each leg for one set.
Calf Raise
Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow curl until your arms are nearly fully extended, alternating legs (one up, one down). Maintain good posture throughout exercise. Complete 10 repetitions for each leg for one set.
Squat Thrusts
Hold onto a weight plate or dumbbell with both hands an arms extended out in front of you at chest height. Place your head, body and legs in a wide squat, keeping your knees behind ankles and feet flat on floor. While keeping your back straight, raise the weight up with both arms in a rowing motion. Continue rowing back and forth for 10 repetitions for each leg for one set.
Leg Curl / 45 Degree Leg Curl
Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keep your elbows close to the sides of your body and hands at chest height. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow curl until your arms are nearly fully extended, alternating legs (one up, one down). Maintain good posture throughout exercise. Complete 10 repetitions for each leg for one set.
Seated Calf Raise / Standing Calf Raise
Attach a handle to the top pulley of a cable system. While facing forward, hold onto an open-ended grip attached to the top pulley with your right hand, palm facing up. Rotate your body away from the machine so that you are now facing to the left side. Keeping your arm straight, begin to pull the handle towards your chest. Keep it straight and keep your shoulder blades pulled together (don’t twist). Complete 10 repetitions for each side for one set.
Seated Calf Raise / Standing Calf Raise
Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow curl until your arms are nearly fully extended, alternating legs (one up, one down). Maintain good posture throughout exercise. Complete 10 repetitions for each leg for one set.
Standing Calf Raise / Seated Calf Raise
Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow curl until your arms are nearly fully extended, alternating legs (one up, one down). Maintain good posture throughout exercise. Complete 10 repetitions for each leg for one set.
Calf Press / Seated Calf Raise
Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow curl until your arms are nearly fully extended, alternating legs (one up, one down). Maintain good posture throughout exercise. Complete 10 repetitions for each leg for one set.
Leg Extension / Seated Calf Raise/ Standing Calf Raise
Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow curl until your arms are nearly fully extended, alternating legs (one up, one down). Maintain good posture throughout exercise. Complete 10 repetitions for each leg for one set.
Calf Press / Standing Calf Raise/ Seated Calf Raise
Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up towards full arm extension, begin a slow curl until your arms are nearly fully extended, alternating legs (one up, one down). Maintain good posture throughout exercise. Complete 10 repetitions for each leg for one set.
Calf / Seated Calf Raise
Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow curl until your arms are nearly fully extended, alternating legs (one up, one down). Maintain good posture throughout exercise. Complete 10 repetitions for each leg for one set.
Seated Calf Raise / Standing Calf Raise / Leg Curl
Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keep your elbows close to the sides of your body and hands at chest height. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow curl until your arms are nearly fully extended, alternating legs (one up, one down). Maintain good posture throughout exercise. Complete 10 repetitions for each leg for one set.
Calf Press / Standing Calf Raise / Leg Curl
Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow curl until your arms are nearly fully extended, alternating legs (one up, one down). Maintain good posture throughout exercise. Complete 10 repetitions for each leg for one set.
Leg Extension / Standing Calf Raise / Seated Calf Raise
Stand up straight with your feet at least shoulder width apart. Hold a dumbbell in each hand resting on top of your thighs. Keeping one arm straight with the dumbbell in front and one arm bent so that elbow is next to the hip and pressing the dumbbell up toward full arm extension, begin a slow curl until your arms are nearly fully extended, alternating legs (one up, one down). Maintain good posture throughout exercise. Complete 10 repetitions for each leg for one set.
Hip Raises
This is a very effective exercise done while seated while you can perform adding barbells while seated also. If you want to be able to do this exercise while standing while holding a barbell then it must be done without equipment or by using just your body weight.
Hip Raise (Without Equipment)
Lie down on the floor and place your hands behind your head. Keeping your back straight, raise one leg straight out in front of you as far as you can. Keep it extended for a moment and return to the original position. Then, repeat with other leg and continue alternating them throughout the entire exercise. Note: While performing this exercise keep your back straight and don’t let your hips touch the floor or allow it to sag toward the floor.
Hip Raise (Barbell)
Lie down on the floor and place your hands behind your head. Keeping your back straight, raise one leg straight out in front of you as far as you can and place a barbell across the top of both legs. Keep it extended for a moment and return to the original position. Then, repeat with other leg and continue alternating them throughout the entire exercise. Note: While performing this exercise keep your back straight and don’t let your hips touch the floor or allow it to sag toward the floor.
Seated Barbell Curl
Sit in a chair and use a barbell placed across your knees to perform this exercise. Keeping your back straight and feet flat on the floor, bend both knees and grasp the barbell with the palms of your hands. Keep your elbows close to your sides and allow them to move up and down only, don’t lean forward or backward. Complete 10 repetitions for one set.
Cable Crunch / Cable Leg Extension / Cable Triceps Extension/ Cable Lying Triceps Extension/ Cable Preacher Curl / Pulldown (Barbell)
Attach a cable machine to the pulley system in front of you and place it at about chin height.
Begin with your arms hanging straight down and grasp the cable handle. Keeping your back straight and maintaining good posture, slowly lower the weight in front of your body until it is in line with your chest. Press it back up to the original position and repeat for 10 repetitions (this is one set).
Note: This can be done with open or closed-ended cable machines. For the cable leg extension use a cable machine that allows you to add ankle weights. This exercise can also be done with an exercise band or ankle weights attached to a fixed object such as a door knob (door latch) or pole of some sort.
Lying Lying Triceps Extension
Lie on the floor, face down. With your arms straight, bend your knees and lift one leg straight out in front of you. Pull back toward your chest using both muscles of your legs. Slowly return to the starting position and repeat for 10 repetitions (this is one set).
Note: This can be done with an exercise band or ankle weights attached to a fixed object such as a door knob (door latch) or pole of some sort.
Preacher Curl (Barbell)
Lie on the floor face down with your arms straight, bend your knees and lift one leg straight out in front of you. Pull back toward your chest using both muscles of your legs. Slowly return to the starting position and repeat for 10 repetitions (this is one set).
Note: This can be done with an exercise band or ankle weights attached to a fixed object such as a door knob (door latch) or pole of some sort.
Pulldown (Barbell)
Stand with your legs spread and hold a barbell in front of you, arms straight and palms facing away from your body. Keep your back straight and lower the bar under the chin until it touches your chest. Press it back up to the original position and repeat for 10 repetitions (this is one set).
Note: This can be done with open or closed-ended cable machines. For the cable leg extension use a cable machine that allows you to add ankle weights. This exercise can also be done with an exercise band or ankle weights attached to a fixed object such as a door knob (door latch) or pole of some sort.
Leg Raise
Lie on your back on a table, bed or other flat surface. With both legs straight and together, raise both legs straight out in front of you as high as you can. Keeping them extended, lower them to the floor and repeat for 10 repetitions (this is one set).
Note: This can be done with an exercise band or ankle weights attached to a fixed object such as a door knob (door latch) or pole of some sort.
These are the exercises that I find useful for strength training. There are many additional exercises that can be used to develop strength, but I believe these represent the most effective ones available using a minimum of equipment.
Many of these exercises can also be done standing to enhance the benefits of the exercise by adding more resistance and place less stress on your lower back.
Muscle History – The History Of The Muscle Man
The first body builders came from China, India and Greece. Body building was common in ancient China during Emperor Wu-ti's reign (156 - 87 B.C.). The emperor's body guards were selected from the most handsome and fit young men of the land.
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1) The 5 Day Workout Split That Will Change Your Body In Just 5 Days.
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