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5x5 3 day splitCreated by blakeaa827
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Summary
3 Workouts / 16 Exercises
7% Cardio / 93% Strength Training
Latest Exercisers
Workout Program Description
Basic 5x5 program w/ 3 day split for strength and mass. Perform each exercise with as much weight as possible. When you are
able to complete 5 sets of 5 reps, then increase the weight. I also add raquetball three days a week.
Workouts
Description
Perform each exercise with as much weight as possible. When you are able to complete 5 sets of 5 reps, then increase the weight.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Treadmill 1 mi / 00:10:00 Running or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be eas... |
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Leg Press 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn... |
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Leg Curls - Lying 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b... |
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Leg Extensions 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes... |
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Calf Raise - Seated, Machine 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly r... |
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Crunch - Cable 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 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... |
Latest Users
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jocsanpp |
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dsmithdarren smith from Cambridge, Suffolk (DW fitness) |
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gooner1023Jeramie Burgoon from Bellingham, Washington (YMCA Bellingham) |
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mellojason from Washington, Washington D.C. |
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mccrakakurtis mccracken from United States |
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rangakRanga K from United States |
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sce5slfrom United States |
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Seoulitefrom United States |
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