5 day workout routines keep you on schedule to challenge yourself during the week and recover on the weekends. Days of rest are an important element of your workout routine so your muscles grow and repair.
2. â5 day workout routines keep you on
schedule to challenge yourself during
the week and recover on the
weekends.â
3. Ways to Organize
Organize your 5 day workout routines to target the muscles you want to
improve. If you are searching for total-body development, switch the order of
the workouts every other week, so each muscle group receives equal attention.
Otherwise, you can train your least favorite group only once a week.
4. Workout Guidelines
The following 5 day workout routines are labeled
by days, but you do not have to follow this
pattern. Again, if you are in search of overall
toning, rotate the order of the days each week.
For specific muscle group focus, perform those
exercises twice each week. Select a weight load
that allows you to complete one to three sets of
8 to 12 repetitions. If you are a beginner, choose
a light weight and more repetitions until your
strength improves.
If you are an advanced lifter, increase the weight
load and decrease your repetitions. You should
always feel muscle fatigue during the last two
repetitions of each set. If not, increase the
amount of weight. Use slow, controlled
movements to perform the exercises. Rest for
approximately 60 to 90 seconds between each
set. Remember to remain hydrated as you
exercise and wear workout gloves to protect
your hands from calluses. Workout gloves also
reduce the sweat on your hands to allow a more
secure grip on the bars.
5. Days 1 and 4 -
Back and Biceps
Barbell Row- In a standing position, grasp a barbell with your palms
facing behind you. Position your hands slightly wider than your
shoulders. Lean forward from the waist and allow your arms to
extend straight toward the floor. Tighten your core to support your
back, or stand in a staggered stance with one foot in front of the
other if you feel any lower back discomfort.
Barbell Biceps Curls- Stand tall and grasp a barbell with your
palms facing forward and your arms extended along your front.
Keeping your elbows close to you, exhale, bend your arms and lift
the bar toward your shoulders. Pause and then inhale as you extend
your arms to the starting position.
Hyperextensions- Using a hyperextension bench or an exercise
ball, lie face down with your legs straight. Position your hips just
beyond the bench or the ball. Place your hands behind your head,
exhale and raise your torso until your legs and back are in a straight
line. Inhale, lower your torso as far as possible.
Hammer Curls- Stand or sit and hold a dumbbell in each hand.
Face your palms toward each other. Exhale, bend your elbows and
raise the dumbbells to your shoulders. Inhale, straighten your arms
to the starting position.
6. Days 2 and 5 -
Chest and Triceps
Incline Chest Press- Lie face up on an incline bench. Grasp a
barbell with your hands slightly wider than your shoulders. Unrack
the bar and hold it steady over your chest. Inhale, bend your elbows
and lower the bar to your chest. Keep your lower back pressed into
the bench throughout the movement. Exhale, straighten your arms
and return to the start position.
Dips- Sit sideways on a flat bench. Place your hands on the bench
next to your hips with your fingertips just beyond the edge. Shift your
weight onto your hands and slide your hips forward away from the
bench. Bend your knees and place your feet flat on the floor for a
beginner movement. If you need more of a challenge, straighten
your legs and rest your heels on the floor or place your feet on
another flat bench. Inhale, bend your elbows to 90 degrees as you
lower your torso. Exhale, straighten your arms to the starting
position.
Push-ups- Place your hands and feet on the floor. Position your
hands slightly wider than your shoulders. Straighten your legs and
rest your toes on the floor. Lower your hips so your body is in a
straight line. Bend your elbows and lower your body toward the
floor. Exhale, return to the starting position.
7. Day 3 - Legs and
Shoulders
Barbell Squat- Position a barbell in a squat rack so that it rests
across your upper back and shoulders. Stand underneath the bar
with your feet a hips-distance apart. Grasp the bar with your palms
facing forward. Unrack the bar and balance your weight between
your heels and the balls of your feet. Inhale, bend your knees and
lower your hips. Do not squat deeper than a 90-degree bend in your
knees. Exhale, straighten your legs to return to the beginning
position.
Shoulder Press- Hold a dumbbell in each hand while you are
standing or seated. Begin with your arms bent and the backs of your
hands in front of your shoulders. Exhale, straighten your arms
overhead. Inhale, bend your elbows and return to the beginning
position.
Calf Raise- Hold a dumbbell in each hand. Stand with the balls of
your feet on the edge of a stair or workout box. Allow your heels to
hang beyond the edge of the step. With your legs straight, exhale
and raise your heels as high as possible. Inhale and lower your
heels until you feel a stretch in your calves. You can also perform
this one leg at a time for a greater challenge.
8. Two Days a Week -
Core
Ball Crunches- Lie face up with your lower back pressed into an
exercise ball. Bend your knees and rest your feet flat on the floor.
Cross arms over your chest if you are a beginner. Cross hands
behind your head for a more advanced movement. Exhale, raise
your torso toward your knees. Inhale and return to the starting
position.
Jack-Knives- Lie face down on an exercise ball with the ball against
the tops of your thighs. Your feet are off the floor with your legs
straight. Place your palms on the floor underneath your shoulders.
Exhale, bend your knees and roll the ball underneath you. Inhale
and straighten your legs to the starting position.
