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Stronglifts 5x5 BeginnerCreated by michel_v
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Workout Programs → Stronglifts 5x5 Beginner
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Summary
2 Workouts / 11 Exercises
10% Cardio / 90% Strength Training
Workout Program Description
Alternate workout A & B each session. Most people train Mo/We/Fr
or Tu/Th/Su or Sa/Tu/Th. Always take at least 48 hours rest between 2
workouts. Alternate Pull-ups & Chin-ups each workout B. Do 5 sets of 5 reps with the same weight on all exercises. Deadlifts is only 1 set of 5 reps. Do 3 sets until failure on body-weight
exercises: 3 sets of as many reps as you can do with good technique.
Workouts
Stronglifts 5x5 Beginner A
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Squats - Barbell 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
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Bench Press - Barbell, Flat 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Inverted Row 3 sets: 0 reps, 0 reps, 0 reps Use a Smith machine bar or an Olympic bar on a rack. Lower the bar to about waist high. The lower the bar the more intense it will be. Lay down on the floor under the bar and reach up with a reverse g... |
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Push-Ups 3 sets: 0 reps, 0 reps, 0 reps Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g... |
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Crunch - Reverse 3 sets: 12 reps, 12 reps, 12 reps Like on the floor on your back. Put your hands by your sides with your feet up and your thighs perpendicular to the floor. They should not go down lower than this during the movement. Using your lower... |
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