5 DAY POWER-MUSCLE-BURN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

Kinadi on September 19, 2020

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Body Parts:

Chest, Triceps, Abs, Thighs, Back, Trapezius, Lower Back, Calves, Shoulders, Biceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	-	5	60
	-	5	60
	-	5	60
	-	5	60
Incline Dumbbell Press	-	12	60
	-	12	60
	-	12	60
Dumbbell Bench Press	-	12	60
	-	12	60
	-	12	60
Machine Wide Fly	-	40	60
Triceps
Machine Triceps Press	-	5	60
	-	5	60
Dumbbell Lying Triceps Extensions	-	12	60
	-	12	60
Rope Extensions	-	40	60
Abs
Ball Crunches	-	20	60
	-	20	60
	-	20	60
	-	20	60
Leg Raises	-	20	60
	-	20	60
	-	20	60
	-	20	60
Thighs
Hip Abduction Machine	-	12	60
	-	12	60
	-	12	60
	-	12	60
Hip Adduction Machine	-	12	60
	-	12	60
	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0 km	0	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	-	5	60
	-	5	60
	-	5	60
	-	5	60
Hammer Strength Isolateral Low Row	-	12	60
	-	12	60
	-	12	60
Lat Pulldown with Neutral Grip	-	12	60
	-	12	60
	-	12	60
Seated Cable Rows	-	40	60
Trapezius
Barbell Shrugs	-	5	60
	-	5	60
Dumbbell Shrugs	-	12	60
	-	12	60
Cable Upright Rows	-	40	60
Lower Back
Back Extensions	-	20	60
	-	20	60
	-	20	60
	-	20	60
Abs
Bosu Oblique Crunch	-	20	60
	-	20	60
	-	20	60
	-	20	60
Thighs
Hip Abduction Machine	-	12	60
	-	12	60
	-	12	60
	-	12	60
Hip Adduction Machine	-	12	60
	-	12	60
	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0 km	0	0

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