MODIFIED 5X5

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:

demiourglass on July 18, 2015

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	-	5	60
	-	5	60
	-	5	60
	-	5	60
	-	5	60
Calves
Standing Calf Raises	-	20	60
	-	20	60
Shoulders
Standing Barbell Press	-	5	60
	-	5	60
	-	5	60
	-	5	60
	-	5	60
Back
Bent-Over Barbell Rows	-	5	60
	-	5	60
	-	5	60
	-	5	60
	-	5	60
Triceps
Close-Grip Bench Press	-	5	60
	-	5	60
	-	5	60
	-	5	60
	-	5	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 3%	0 miles	5	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	-	5	60
	-	5	60
	-	5	60
	-	5	60
	-	5	60
Triceps
Machine Triceps Dips	-	-	60
Thighs
Barbell Squats	-	5	60
	-	5	60
	-	5	60
	-	5	60
	-	5	60
Lying Leg Curls	-	5	60
	-	5	60
	-	5	60
	-	5	60
	-	5	60
Trapezius
Barbell Shrugs	-	5	60
	-	5	60
	-	5	60
	-	5	60
	-	5	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 3%	0 miles	5	-

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