Standard 5-Day Full Body Workout Schedule

Created by EpiGrad

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Tagged as: standard, 5 day, and full body

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5 Workouts / 38 Exercises

6% Cardio / 94% Strength Training

Workout Program Description

Do the workouts in the stated order.


Small Basketball
Basketball is a game that reqires endurance, coordination, and teamwork. Playing basketball is a fun and effective way of getting a cardio workout.

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Bench Press - Dumbbell, Flat
2 sets: 3 reps, 3 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...

Small Cable Crossover
2 sets: 3 reps, 3 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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Flyes - Dumbbell, Inclined Bench
2 sets: 3 reps, 3 reps
Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by

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Bench Press - Inclined, Hammer Grip
1 set: 3 reps
Grab a dumbbell for each hand. Lay on the bench with the head, shoulders, and butt firmly on the bench and the feet firmly on the floor . Pull the shoulder blades together to form a solid pressing sur...

Small Crunch - Cable
1 set: 1 reps
Kneel below a high pulley. Grasp cable rope attachment and place wrists against the head. Flex hips slightly and allow the weight to hyperextend the lower back. With the hips stationary, flex the wais...

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Crunch - Legs on Exercise Ball
1 set: 1 reps
Lie flat on your back with your feet resting on an exercise ball with your knees bent at a 90 degree angle. Place your feet three to four inches apart and point your toes inward so they touch. Place y...

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Crunch - Cross Body
1 set: 1 reps
Lie on your back and bend your knees about 60 degrees and keep your feet flat on the floor. Place your hands loosely behind your head. Curl up and bring your right elbow and shoulder across your body ...

Small Plank Hold

Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight stomach raise your body up off the ground and hold this positi...


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