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5 day workout to a better bodyCreated by jpnieves
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Workout Programs → 5 day workout to a better body
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Summary
6 Workouts / 46 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
This work out is to be done 5 days a week, you will develop great strength
Workouts
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Chest Press - Machine 4 sets: 15 reps, 12 reps, 10 reps, 8 reps Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i... |
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Bent-Arm Dumbbell Pullover 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Lie on a bench, head over the end, with your feet flat on the floor. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your ... |
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Bench Press - Dumbbell, Flat 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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Butterfly 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers toget... |
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Cable Crossover 4 sets: 12 reps, 12 reps, 12 reps, 12 reps Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o... |
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Front Raise And Pullover 4 sets: 10 reps, 10 reps, 10 reps, 10 reps This is a mixture of the barbell pullover and a front raise on bench. Lie on a flat bench and grab a barbell using a grip about 15 inches apart, Place the bar on your upper thighs and lock your arms. ... |
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Dips - Chest Version 3 sets: 10 reps, 10 reps, 10 reps Same as the Triceps Version, except you are leaning forward, which works more of the lower chest. Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows ... |
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Bench Press - Barbell, Inclined 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... |
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Bench Press - Barbell, Declined 2 sets: 10 reps, 10 reps Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight w... |
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Crunch - Machine This is like a situp or crunch, but the machine helps you to add resistance for greater strength increases. Follow the directions on the particular machine that you choose. Be sure to go slow and conc... |
Latest Users
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danrobbo |
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chipnamandachip fillers from Severn, Maryland |
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danmparksfrom United States |
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nigelmNigel Mathlin from Grenada (Body & Soul Fitness) |
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LeonidasGeorge Munroe from Dartmouth, Nova Scotia (Bodycraft Xpress Pro) |
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Chipz08Steve Mitchell from cincinnati , Ohio |
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Millercj1Corey Miller from Lakewood, Colorado (Bentley Fitness Center) |
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JPMfrom United States |
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