5 - Day Workout By Randolph D'souza

by Randolph. I. D'souza
(Mumbai)

Day 1 Day2 Day3 Day4 Day5

CSB L A CV UB
+ +
Abs Abs

CHEST & SHOULDERS & BACK
Seated Front Bar Press (3-5x12, 10, 8, 8, 6)
tri-set with
Lat Pull downs (3-5x12, 10, 8, 8, 8)
and
Bar Stop Pr (3-5x6-8)
Inc push up (2 x Max)

Inc Bar Press (4-5x12, 10, 8, 8, 6)
tri-set with
Dumbbell Pullovers (4-5x12, 10, 8, 8, 6)
and
Bar 1 ½ behind the neck (4-5x12, 10, 8, 8, 6)
Step up / D/b o/h pr (2 x 40sec)

LEGS
Leg Extensions (3-5x10-12)
tri-set with
Leg Curls (3-5x8-12)
and
Calf Raises (S) (5x Max)

Step up lunges (3 x 12)
tri-set with
One leg stiff leg d-lift (3 x 12)
and
Standing calf (3 x Max)

Squats (5 x15, 15, 12, 10, 8 )
Dead lifts (4x10, 8, 6, 6,)










ARMS
Wrist Curls (5x20, 15, 15, 15, 15)
tri-set with
Zotman d/b curl (5x10, 8, 8, 8, 6)
and
Pulley Pushdowns (5x12-15)

KD Bar Curls (3-5x6-8)
super set with
Dips (5x12-15)

Dumbbell Hammer 21’s (5sets x 12, 10,8,8,8)
super set with
Overhead or Lying Triceps Extensions (5x12, 10, 8, 8, 8)

Inc d/b 21’s (2 x 10)
tri-set with
Diamond push up (2 x 10)
and
Rev preacher curl (2 x 10)

UPPER BODY
Seated Front Press (4x12, 10, 8, 6)
super set
CG lat Pull downs (4x12, 10, 8, 6)

Dumbbell Inclines curl (4x12, 10, 8, 6)
super set with
Pullovers (Uni) (4x12, 10, 8, 6)

M/r Rows (4x8)

Bar 21’s Curls (4x12, 10, 8, 6)
tri-set with
Dips (4xMax)
and
CGBP (4x12)
NEXT EVAL: 18th April 10

Rest: 1min



CV: F: 1day
I: 200
T:30 min
T:T/E/C




Abs:
Ballet Twist (10sec hold + 15reps x 3)
Rock N Roll (15 x 3) X (Compound set)

Horizontal Stabilization (30sec x 3) X (Compound set)
Side Stabilization (1 leg up) (30 sec x 3)

Alt Toe Touches (15 x 2)

Hanging leg raise (10 x 2) X (Compound set)
Rev crunches (10sec hold + 10reps + 10sec hold x2)


New 5 day weekly workout by Hasir

Monday : Chest
Flat Bench : 2 sets warm up of 30% weight (15 reps) then 5 sets Heavy weight with kg Increase per set (12,10,10,8,6 reps)
Inclined Or Pullover : 3 sets heavy ( 10 , 8, 6 reps )
Peck-Decks : 3 sets heavy ( 10,8,6 Reps )
Dips : 2 sets to crash
Tuesday : Back
Lateral : 4 sets ( 1 warm-up(15) , 3 heavy {8 ,8 ,8})
Closed grip : 3 sets ( 10 ,8,6 )
t-bar : 3 sets ( 8 , 8 , to crash )
Rowing : 3 sets (8,8,8)
Wednesday : legs
calf : 50 reps 2 sets
leg curls : 3 sets ( 8 8 8 )
Closed squats and v squats 3 sets each of ( 8 8 8 )
Thursday : REST
Friday : shoulder
Bar rise 3 sets ( 10 8 6 )
Lat raises ( 10 8 6 )
dumbbell standing straight raises ( 10 8 6 )
shrugs ( 8 8 8 )
Saturday : Arms
the same as everyone else