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5-Day: Free Weight and Resistance Split , build muscleCreated by baco_bacon
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Workout Programs → 5-Day: Free Weight and Resistance Split , build muscle
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Summary
5 Workouts / 28 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
This is a five day workout program consisting of 100% strength, not one bit of cardio. It will work your entire body, have fun, and build some muscle! :)
Workouts
Monday: Shoulders and Traps
Description
This workout will work your shoulders and traps.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Shrugs - Dumbbell 3 sets: 15 reps, 15 reps, 15 reps Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slow... |
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Front Dumbbell Raise 3 sets: 8 reps, 8 reps, 8 reps Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protec... |
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Shoulder Press - Dumbbell, Seated 5 sets: 8 reps, 8 reps, 8 reps, 8 reps, 8 reps Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead... |
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Cable Internal Rotation 5 sets: 15 reps, 15 reps, 15 reps, 15 reps, 15 reps Sit with your side next to a low pulley. Grasp cable stirrup with near arm. Position elbow against side with elbow bent approximately 90????. Execution: Pull cable stirrup toward body by internally ro... |
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Calf-Machine Shoulder Shrug 3 sets: 30 reps, 30 reps, 30 reps This is a great way to work your traps and avoid having to hold dumbbells or barbells, which can be hard on your arms or wrists. Position yourself on the calf machine so that the shoulder pads are abo... |
Latest Users
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zzcyanidedave frank from United States |
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aagresta |
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Markrivera500Mark from San Antonio, Texas |
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adorianAdorian Campos from Distrito Federal, Mexico (Mexico, D.F.) |
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benrechBen Rechenmacher from Prince Albert, Saskatchewan |
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mavrick570Corbin from Scranton, Pennsylvania (UNO Fitness) |
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tcscott2002 |
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guillermasterGuillermo Pincay from Guayaquil, Guayas (Golds Gym) |
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