Gym Workout Routine
| Back Day | Weight | |
|---|---|---|
| Barbell Rows | 5x5 | |
| Deadlift | 5x5 | 225 |
| Dumbell Rows | 3x8 | |
| Seated Rows | 3x8 | 1 |
| Lat Pulldowns | 3x10 | |
| Shrugs | 3x10 | 45 |
| Pull Ups | 3x10 |
| Shoulders + Triceps | Weight | |
|---|---|---|
| Overhead Press | 5x5 | 110 |
| Seated Dumbbell Press | 4x6 | 45 |
| Lateral Raises | 3x8 | 15 |
| Bent Over Raises | 3x8 | 40 |
| Skull Crushers | 3x10 | 50 |
| Rope Pressdowns | 3x10 | 75 |
| Face Pulls | 3x10 | 90 |
| Landmine Chest Press | 5x5 | |
| Legs | Weight | |
|---|---|---|
| Squats | 5x5 | 225 |
| or Bulgarian Split Squat | 6x5 | 90 |
| Front Squats | 5x5 | 135 |
| Deadlift | 5x5 | 225 |
| Leg Press | 4x12 | 225 |
| Leg Extension | 3x12 | 70 |
| Leg Curls | 3x12 | |
| Stiff Leg Deadlifts | 3x12 | |
| Calf Raises | 3x20 | 90 |
| Chest & Biceps | Weight | |
|---|---|---|
| Bench Press | 5x5 | 185 |
| Incline Bench Press | 4x6 | 185 |
| Dumbell Press | 3x8 | |
| Incline Dumbell Fly | 3x8 | |
| EZ Bar Curls | 3x10 | 60 |
| Dumbell Hammer Curls | 3x10 |
| Bonuses (Do Any Day) | Weight | |
|---|---|---|
| Alternate Sprinters Lunge | 3x10 | |
| Kneeling Band Raises | 3x10 | |
| Face Pulls | 3x10 | |
| Calf Raises | 2x20 | |
| Russian Twists | 3x30 | 25 |
| Glute Extensions | 3x10 |
Back Day
Pull Ups
Shoulder Shrugs
Barbell Rows
Lat Pulldowns
Dumbell Rows
Seated Rows
Chest and Biceps
Bench Press
Incline Bench Press
Landmine Chest Press
Dumbell Press
Incline Dumbell Fly
EZ Bar Curls
Dumbell Hammer Curl
Legs
Squats
Deadlift
Front Squats
Leg Press
Leg Extension
Leg Curl
Stiff Leg Deadlifts
Bulgarian Split Squats
Calf Raises
Glute Extensions
Shoulder and Triceps
Face Pulls
Overhead Press
Lateral Raises
Bent over Raises
Skull Crushers
Rope Pressdowns
Seated dumbbell press
Tricep Dips
Bonuses
Alternate Sprinter’s Lunge
- Glute Strenghtening (Anterior Pelvic Tilt Fix)
Kneeling Band Raises
- Glute Strenghtening / Low Back Pain Prevention
Russian Twists
Links
- https://musclewiki.com/
- https://www.setforset.com/blogs/news/arnold-split
- https://www.themuscleprogram.com/advanced-5x5-workout-for-fast-muscle-and-strength-gains/
Add to workout:
https://www.youtube.com/watch?v=K-CrEi0ymMg&t=365
https://www.youtube.com/watch?v=gIhCuqtC0r0
Last updated on September 17, 2024. For any questions/feedback, email me at blog@zinchuk.xyz.