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StrongLifts 5x5 Beginner ProgramCreated by xac
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Summary
2 Workouts / 9 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
This is the 3rd (and latest, as of February 2009) revision of Mehdi's 5x5 beginner workout from stronglifts.com. Do 3 workouts per week, with at least one rest day between workouts. Alternate between workout A and workout B. Perform the exercises in order; do all sets of an exercise before moving to the next exercise. http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
Workouts
StrongLifts 5x5 - Workout A
Description
Squats and bench press: 5 sets of 5. Inverted rows and push-ups: 3 sets to failure. Reverse crunches: 3 sets of 30.
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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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