5 Day Workout Program
Weight Training Routine

Below is a 5-day workout that targets every muscle group in the body. The below weight training program is performed on each weekday with the weekends being rest days.

If you are a total beginner to weight training, make sure you first learn how to do each exercise correctly through the video exercise guide. However, instead of performing 4-6 repititions, start out using 10-12 reps for each exercise, until you get use to handling heavier weight. If you have no idea what I am talking about, check out the free beginners guide to weight training.

Monday

Legs	Sets	Reps
Squats	3	4-6
Leg Press	3	4-6
Stiff-Leg Deadlifts	2	4-6

Calves	Sets	Reps
Standing Calve Raises	3	6-8
Seated Calve Raises	2	6-8

Tuesday

Shoulders	Sets	Reps
Seated Military Press	2	4-6
Standing Dumbbell Side Laterals	2	4-6
Seated Rear Side Laterals	2	4-6

Triceps	Sets	Reps
Lying Triceps Extensions	2	4-6
Close Grip Bench Press	2	4-6

Wednesday

Chest	Sets	Reps
Incline Bench Press	2	4-6
Flat Dumbbell Press	2	4-6
Decline Bench Press	2	4-6

Biceps	Sets	Reps
Standing Alternate Dumbbell Curls	3	4-6
Barbell Bicep Curls	2	4-6

Thursday

Back	Sets	Reps
Pull Ups	2	4-6
Barbell Rows	2	4-6
Seated Cable Rows	2	4-6

Abs	Sets	Reps
Swiss Ball Leg Raises	3	6-8
Cable Crunches	2	6-8

Friday

Shoulders & Traps	Sets	Reps
Seated Dumbbell Press	2	4-6
Standing Dumbbell Side Laterals	2	4-6
Seated Rear Laterals	2	4-6
Upright Rows	3	4-6

Forearms	Sets	Reps
Seated Barbell Wrist Curls	2	6-8

5 Day Workout Program Weight Training Routine

5 Day Workout Program
Weight Training Routine