Fillable Printable Workout Plans
Fillable Printable Workout Plans
Workout Plans
5-DAYTOTAL BODYWORKOUT PLAN
Move quickly through each exercise with minimal rest for
best results. Rest between sets should be 30-45 seconds
and rests between exercises should be only the length
of time it takes you to get to your next exercise.
MONDAY: LEGS/CALVES
EXERCISE SETS REPS
LEG EXTENSIONS, TOES POINTED 4 15
SMITH MACHINE SQUATS 4 15
SHOULDER-WIDTH LEG PRESSES. 4 15
FEET IN MIDDLE OF PLATFORM
DUMBBELL WIDE SQUAT4 15
SUPERSET WITH
NARROW-STANCE DUMBBELL SQUATS 4 15
SEATED CALF RAISE 6 15
TUESDAY: CHEST/SHOULDERS/TRICEPS
EXERCISE SETS REPS
INCLINE DUMBBELL PRESSES 4 15
PUSH-UPS 4 15
STANDING CABLE CROSSOVERS 4 15
TO MIMIC A FLAT FLY
SIDE DUMBBELL LATERAL RAISES 4 15
SHOULDER-WIDTH BARBELL FRONT RAISES 4 15
SEATED DUMBBELL SHOULDER PRESSES 4 10
REAR DUMBBELL LATERAL RAISES 4 15
REVERSE-GRIP TRICEPS PUSH-DOWNS 4 15
STANDING TWO HAND DUMBBELL4 15
TRICEPS EXTENSION
ONE-ARM DUMBBELL SKULL-CRUSHERS 4 15 (EACH ARM)
TRICEPS EXTENSION
THURSDAY: BACK/BICEPS
EXERCISE SETS REPS
WIDE-GRIP PULL-DOWNS 4 15
SEATED SHOULDER-WIDTH REVERSE-GRIP 4 15
PULL-DOWNS
ONE-ARM DUMBBELL ROWS 4 15
SEATED CLOSE-GRIP CABLE ROWS 4 12
SEATED AND BENT-OVER 4 15
DUMBBELL PREACHER CURLS
INCLINE DUMBBELL CURLS 4 12
STANDING DUMBBELL CURLS 4 15
FRIDAY: LEGS/BUTT/CALVES
EXERCISE SETS REPS
LEG CURLS 4 15
SWING LUNGES 4 20
STIFF LEGS 4 15
REVERSE BARBELL LUNGES 4 15
SUPERSET WITH
POP SQUATS 4 15
WALKING DUMBBELL DIAGONAL LUNGES 4 15
BUTT MACHINE 4 15
CABLE BUTT KICKBACKS 4 15
HYPEREXTENSIONS 4 15
STANDING CALF RAISES 6 20
WEDNESDAY: OFF/CARDIO ONLY
PRINT AND GO
