Sample Five Day Weight Training Program

Here is an example of what our workout programs will look like. I will advise different workout programs depending on where you currently are in terms of body shape a little later on, and also some three and four day weight training programs . Don't forget to check out the video exercise guide if you are not sure on how to do any of the exercises listed below.

Monday

Chest	Sets	Reps
Flat Bench Press	3	4-6
Incline dumbbell Press	2	4-6
Decline Bench Press	2	4-6

Abs	Sets	Reps
Cable Rope Crunches	3	6-8
Lying Leg Raises	2	6-8

Tuesday

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

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

Wednesday

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

Thursday

Biceps	Sets	Reps
Barbell Bicep Curls	2	4-6
Dumbbell Hammer Curls	2	4-6
Standing Alternate Dumbbell Curls	1	4-6

Triceps	Sets	Reps
Cable Push Downs	3	4-6
Lying Triceps Extensions	2	4-6

Forearms	Sets	Reps
Seated Barbell Wrist Curls	2	6-8

*Your forearms get a lot of indirect stimulation from other exercise. 2 direct sets is enough stimulus

Friday

Back and Traps	Sets	Reps
Lat Pull Downs (To The Front)	2	4-6
Barbell Rows	2	4-6
Seated Cable Rows	2	4-6
Deadlifts	2	4-6
Barbell Shrugs	2	4-6

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