GHOSTY'S 5 X 5

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:

Ghostwolfe on February 09, 2018

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Thighs, Chest, Back, Biceps, Abs, Shoulders, Lower Back

Workout Length:

4 days

Workout Days:

No preference

Description

Starter program working it's way up. :D

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	45 lbs.	5	90
	45 lbs.	5	90
	45 lbs.	5	90
	45 lbs.	5	90
	45 lbs.	5	90
Chest
Barbell Bench Press	45 lbs.	5	90
	45 lbs.	5	90
	45 lbs.	5	90
	45 lbs.	5	90
	45 lbs.	5	90
Back
Bent-Over Barbell Rows	45 lbs.	5	90
	45 lbs.	5	90
	45 lbs.	5	90
	45 lbs.	5	90
	45 lbs.	5	90
Biceps
Standing Barbell Curls	8 lbs.	20	90
	8 lbs.	20	90
	8 lbs.	20	90
Thighs
Leg Extensions	30 lbs.	20	90
	30 lbs.	20	90
	30 lbs.	20	90
Abs
Hanging Knee Tucks	-	20	90
	-	20	90
	-	20	90

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	45 lbs.	5	90
	45 lbs.	5	90
	45 lbs.	5	90
	45 lbs.	5	90
	45 lbs.	5	90
Shoulders
Standing Barbell Press	27 lbs.	5	90
	27 lbs.	5	90
	27 lbs.	5	90
	27 lbs.	5	90
	27 lbs.	5	90
Lower Back
Deadlifts	59 lbs.	5	90
Thighs
Leg Extensions	30 lbs.	20	90
	30 lbs.	20	90
	30 lbs.	20	90
Biceps
Standing Barbell Curls	8 lbs.	20	90
	8 lbs.	20	90
	8 lbs.	20	90
Abs
Hanging Knee Tucks	-	20	90
	-	20	90
	-	20	90

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