5 Day Weight Training Workout

by J.C.MARI
(MIAMI, FLORIDA, USA)

DAY ONE CHEST AND TRICEPS

DUMBELL FLAT BENCH 4 SETS 6,8,8,10
BUMBELL INCLINE 4 SETS 6,8,8,10
PEC-DEC 6 SETS,10,10,10,8,8,6
3 SETS X 6-8 REPS SUPERSET
SEATED DB PULLOVER AND EZ-CURL TRICEP EXTENSIONS
6 SETS OF ROPE PULLDOWNS 10,10,10,10,10,10

DAY TWO SHOULDERS AND BICEPS
SMITH MACHINE
BEHIND THE NECK SEATED 4 SETS OF 6
MILITARY PRESS FRONT 3 SETS OF 6
STANDING ROWS 3 SETS OF 6
DUMBELL PREACHER CURLS 6,8,8,4
INCLINE DUMBELL CURLS 4 SETS OF 6-8
CONCENTRATION CURLS 6 SETS 10,10,10,10,10,10


DAY THREE CHEST ,BACK, TRICEPS
BARBELL BENCH 3 SETS 6-8
INCLINE BARBELL 3 SETS 6-8
FLYES 6,8,8,10
BARBELL ROWS 3 SETS 0F 10
LAT PULLDOWN 4 SETS OF 10
CLOSE GRIP PULLDOWN 6 SETS 6-8 REPS
CLOSE GRIP BENCH SUPERSETTED WITH STANDING
TRICEP EXTENSIONS

DAY FOUR SHOULDERS AND BICEPS
STANDING BARBELL BEHIND THE NECK 6,8,8,10,
BD SHRUGS, FRONTAL, LATERAL RAISES SUPERSETTED 4 SETS
INCREASE WEIGHT ON SHRUGS EVERY SET, KEEP THE RAISES WITHIN 12-15 REPS
STANDING BARBELL CURLS 6, 8,8,10, 12,12
PREACHERS EZ CURLS 6, 8,8,10, 12,12
CONCENTRTAION CURLS 6 SETS 6-8 REPS

DAY FIVE BACK AND LEGS
LAT PULLDOWN 6, 8,8,10,12
SEATED CABLE ROW 6,6,6,8,10
DUMBELL STRAIGHT ARM PULLDOWNS 4 SETS OF 10
SQUATS 6, 8, 8, 10
LEG PRESS, 6,6,6,8, 8, 10
LEG EXTENSION 6, 8,8,10,12

CONTRARY TO THE CURRENT MUSCLE CONFUSION ABUSE NOW PREVALENT,THIS ROUTINE SHOULD BE FOLLOWED VERBATIM FOR AT LEAST EIGHT WEEKS.YOU WILL SEE RESULTS IN BOTH SIZE AND STRENGTH IF YOU DO.HOWEVER, DEMANDING AS THIS ROUTINE IS ( YOU'LL REALIZE THIS AFTER THE 3RD WEEK, HE,HE,)YOU WILL NEED TO FEED EVERY 3 HOURS AND SLEEP AT LEAST ( AT THE VERY LEAST) 8 HOURS EVERY NIGHT.