Free Workout Guides

# 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.

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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

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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

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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

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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

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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