FULL BODY 5 DAY

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:

bull42473 on March 14, 2018

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

Do as circuit, supersets, or straight sets.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	-	8	30
	-	8	30
	-	8	30
	-	8	30
Back
Weighted Wide Grip Pull Up	-	10	20
	-	10	20
	-	10	20
	-	10	20
Chest
Spiderman Pushup	-	20	10
	-	20	10
	-	20	10
	-	20	10
Biceps
Incline Dumbbell Curls	-	12	20
	-	12	20
	-	12	20
	-	12	20
Triceps
Weighted Parallel-Bar Dips	-	15	20
	-	15	20
	-	15	20
	-	15	20
Back
Face Pull	-	10	20
	-	10	20
	-	10	20
	-	10	20
Shoulders
Standing Dumbbell Press	-	15	10
	-	15	10
	-	15	10
	-	15	10
Abs
Crunches	-	20	10
	-	20	10
	-	20	10
Windshield Wiper	-	20	10
	-	20	10
	-	20	10
Leg Raises	-	15	10
	-	15	10
	-	15	10

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	20	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Goblet Squat	-	12	20
	-	12	20
	-	12	20
	-	12	20
Back
Inverted Rows with Weight Vest	-	10	20
	-	10	20
	-	10	20
	-	10	20
Chest
Pushups	-	20	10
	-	20	10
	-	20	10
	-	20	10
Biceps
Standing Dumbbell Hammer Curls	-	10	20
	-	10	20
	-	10	20
	-	10	20
Triceps
Triceps Ladders	-	12	10
	-	12	10
	-	12	10
	-	12	10
Shoulders
Lateral Dumbbell Raises	-	10	10
	-	10	10
	-	10	10
	-	10	10
Front Dumbbell Raises	-	10	10
	-	10	10
	-	10	10
	-	10	10
Abs
Bridge (Plank)	-	1	10
	-	1	10
	-	1	10
Side Plank	-	1	10
	-	1	10
	-	1	10
Leg Raises	-	15	10
	-	15	10
	-	15	10

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	20	0

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