Fillable Printable Workout Plans

Workout Plans

5-DAY TOTAL BODY WORKOUT 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 SQUAT 4 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 DUMBBELL 4 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