5 Day Workout Routine

5 day workout routine

5 Day Workout Routine by Synergize.pk

The 5 Day workout Routine is the routine that is followed continuously for a length of time of 5 days in a row. This routine consist of 5 major body parts training, each body parts for every 5 every single day.

 

How does the 5 day workout routine works?

The person will be doing 5 workouts every week. Every day, the separate body part will be trained with a number of different exercises.

 

Day 1: This is the routine

  • Barbell Squats, do 4 sets 8 times, with rest time of 2minutes
  • Leg press, do 4 sets 25 times, with rest time of 2minutes
  • Leg Curl, do 5 sets 8 times, with rest time of 1 minute
  • Lunges, do 3 sets 15-20 times, with rest time of 1 minute
  • Seated calf raise, do 5 sets 12 times, with rest time of 1 minute
  • Standing calf raise, do 4 sets 25-30 times, with rest time of 1 minute
  • Cardio workout (20-25 minutes)

 

Day 2: this is the routine:

  • Barbell Bench Press (1minute)
  • Incline dumbbell press, do 4 sets 8 times, with rest time of 1 minute
  • Flat dumbbell flies, do 4 sets 12 times, with rest time of 1 minute
  • Dumbbell pullovers, do 4 sets 15 times, with the rest time of 1 minutes.
  • Push ups, do 3 sets for 1 minute
  • Leg raises off bench, do 3 sets for 25 times, with rest of 30 seconds
  • Cable crunches, do 3 sets for 15 times with the rest of 30 seconds
  • Cardio, for 20 to 25 minutes

 

Day 3: this the routine:

  • Chin up, do 4 sets with the rest time of 1 minute
  • One arm dumbbell rows, do 4 sets 10 times with the rest time of 1 minute
  • Reverse grip pulldowns, do 4 sets 12 times with the rest time of 1 minute
  • Barbell power cleans, do 4 sets 8 times with the rest time of 1 minute
  • Hyperextensions, do 4 sets 15-20 times, with the rest time of 1 minute
  • Dumbbell side bends do 4 sets 20 times with the rest time of 1 minute
  • Cardio Perform for 20 to 25 minutes.

 

Day 4: this is the routine:

  • Military press, do 5 sets 8 times with the rest time of 2 minutes
  • Side laterals, do 4 sets 10 times with the rest time of 1 minute
  • Barbell upright rows, do 4 sets 12 times with the rest time of 1 minute
  • Bent Over Laterals, do 5 sets 15 times with the rest time of 1 minute
  • Incline sit ups, do 4 sets 30-50 times with the rest time of 1 minute
  • Cardio Perform for 20 to 25 minutes.

 

Day 5: this is the routine:

  • Close grip bench press, do 5 sets 6 times with the rest time of 2 minutes
  • Standing barbell curls, do 5 sets 6 times with the rest time of 2 minutes
  • Skull crushers, do 4 sets 10 times with the rest time of 1 minute
  • Incline dumbbell curls, do 4 sets 10 times with the rest time of 1 minute
  • Triceps cable press downs, do 3 sets 15 times with the rest time of 1 minute
  • Dumbbell concentration curls, do 3 sets 15 times with the rest time of 1 minute.