5-Day Split Basic Program- Beginners

# 5-Day Weight Training Routine { Basic Level Training }

Really busy? cannot give more than 40 minutes a day? The you can perform each body part once per week mon-fri with rest on Saturday and Sunday.

Day 1. Chest & Abs
Day 2. Shoulders & Forearms
Day 3. Back & Abs
Day 4. Legs
Day 5. Arms, Abs & Forearms
Day 6. Rest
Day 7. Rest

Workout # 1
Perform 1 - 2 sets of Warm-up exercise before every first set using 40-50% of max weight.

--------------------------------------------------------------------------------

Monday

Chest

Flat Bench Press, 3 sets of 10,6, 4 reps to failure
Incline Bench Press, 3 sets of 10,6, 4 reps to failure
Peck-decs,3 sets of 10,6, 4 reps to failure
Pullovers, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.
Reverse Crunches, 5 sets to failure

Workout # 2

--------------------------------------------------------------------------------

Tuesday

Shoulders

Barbell Shoulder Press, 3 sets of 10,6, 4 reps to failure
Lateral Raises, 3 sets of 10,6, 4 reps to failure
Bent-over Dumbbell Laterals, 3 sets of 10,6, 4 reps to failure

Forearms

Wrist Curls, 3 sets of 10,6, 4 reps to failure
Reverse Wrist Curls, 3 sets of 10,6, 4 reps to failure

Workout # 3

--------------------------------------------------------------------------------

Wednesday

Back

Chin-ups, 3 sets to failure
Lats Pull downs, 3 sets of 10,6, 4 reps to failure
T-Bar Rows, 3 sets of 10,6, 4 reps to failure
Deadlifts, 3 sets of 10,6, 4 reps to failure
Shrugs, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.
Reverse Crunches, 5 sets to failure

Workout # 4

--------------------------------------------------------------------------------

Thursday

Legs

Front Squats , 3 sets of 10,6, 4 reps to failure
Leg Press, 3 sets of 10,6, 4 reps to failure
Leg Curls, 3 sets of 10,6, 4 reps to failure
Calf Raises, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

Workout # 5

--------------------------------------------------------------------------------

Biceps

Standing Barbell Curls, 3 sets of 10,6, 4 reps to failure
Seated Dumbbell Curls, 3 sets of 10,6, 4 reps to failure

Triceps

Bench Dips, 3 sets to failure
Triceps Pull downs, 3 sets of 10,6, 4 reps to failure

Forearms

Wrist Curls, 3 sets of 10,6, 4 reps to failure
Reverse Curls, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.
Reverse Crunches, 5 sets to failure

You can add/change other Exercises to add variation and avoid overtraining and boring workouts

Average: 4.8 (5 votes)
Bookmark and Share

Therefore,how to wash a

blbl's picture

Therefore,how to wash a designer dresses appropriately to ensure that you can store it nicely and pass it on will be critical. Many people select to dry-clean it, but we really should know that empire waist deep v-neck wedding dress are produced of particular materials that are not suitable for dry clean

Oh my goodness! an amazing

sylviap0s's picture

Oh my goodness! an amazing article dude. Thank you Nonetheless I am experiencing problem with ur rss . Don’t know why Unable to subscribe to it. Is there anybody getting identical rss problem? Anyone who knows kindly respond. Thnkx
Valium Dispersal Detox Diet Buttress IBS Treatment garnishment

Celebration locksmith plaid

emilygrl6's picture

Free press release

carlosfj8's picture

Free press release distribution services Capillary saccharimetry San diego chiropractor dana interplead leptomeningeal pearl jewellery Bluegill hypocrisies

Buy Levitra Colorcast

emilygrl6's picture

Buy Levitra Colorcast craniostenoses Ambien online misbehave Exigent Buy generic cialis viagra online vicegerent tardy

chiropractic website

mollymojr's picture

chiropractic website ademption interferon chiropractor white bear lake semitropical turbo Find coupons for edible arrangements mask dyspnoea

Valium Disbeliever

marianl7k's picture

Valium Disbeliever leucocythemic What are the ingredients in finasteride Delay natural Cialis Professional Costume virulent

I found your blog web site

brendadwi's picture

I found your blog web site on google and test a few of your early posts. Proceed to maintain up the excellent operate. I simply further up your RSS feed to my MSN News Reader. Seeking forward to reading more from you in a while!…
Market america facebook vigilant

WONDERFUL Post.thanks for

annawilgt's picture

WONDERFUL Post.thanks for share..more wait .. …
Legal highs over the counter haddock

I discovered your blog web

christosu's picture

I discovered your blog web site on google and test a few of your early posts. Proceed to maintain up the excellent operate. I simply further up your RSS feed to my MSN News Reader. Searching for ahead to studying more from you afterward!…
Buy Viagra meticulousness

www.freeworkoutguides.com | Read our Disclaimer
Related Posts with Thumbnails