Scribd Logo
Upload

Welcome to Scribd!

  • Beginner's 5X5 Workout

    Uploaded by

    Sean Cross
    164 views1 page
    This 3-day full body workout program includes compound lifts like squats, deadlifts, rows, presses, and curls. Each day focuses on 5 sets of 5 reps of two lower body exercises, two pushing exercises, two pulling exercises, and 3 sets of 10 reps of arm and shoulder isolation moves, with calf raises at the end. Day 1 includes back squats, bent over rows, presses, push presses, triceps extensions, and lateral raises. Day 2 has deadlifts, pull ups, incline presses, overhead presses, bicep curls, and flys. Day 3 consists of front squats, pendlay rows, dips, shoulder presses, triceps extensions, front

    Original Description:

    Basic Workout Program

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This 3-day full body workout program includes compound lifts like squats, deadlifts, rows, presses, and curls. Each day focuses on 5 sets of 5 reps of two lower body exercises, two pushing exercises, two pulling exercises, and 3 sets of 10 reps of arm and shoulder isolation moves, with calf raises at the end. Day 1 includes back squats, bent over rows, presses, push presses, triceps extensions, and lateral raises. Day 2 has deadlifts, pull ups, incline presses, overhead presses, bicep curls, and flys. Day 3 consists of front squats, pendlay rows, dips, shoulder presses, triceps extensions, front

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    164 views1 page

    Beginner's 5X5 Workout

    Uploaded by

    Sean Cross
    This 3-day full body workout program includes compound lifts like squats, deadlifts, rows, presses, and curls. Each day focuses on 5 sets of 5 reps of two lower body exercises, two pushing exercises, two pulling exercises, and 3 sets of 10 reps of arm and shoulder isolation moves, with calf raises at the end. Day 1 includes back squats, bent over rows, presses, push presses, triceps extensions, and lateral raises. Day 2 has deadlifts, pull ups, incline presses, overhead presses, bicep curls, and flys. Day 3 consists of front squats, pendlay rows, dips, shoulder presses, triceps extensions, front

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 1

    DAY 1 –

    Full Body Back Squats 5 sets x 5 reps


    Bent Over Rows 5 sets x 5 reps Flat
    Barbell Press 5 sets x 5 reps
    Push Press 5 sets x 5 reps
    Cable Rope Triceps Extensions 3 sets x 10 reps
    Lateral Raise 3 sets x 10 reps
    Seated Calf Raise 3 sets x 10 reps

    Day 2 –

    Full body Deadlifts 5 sets x 5 reps


    Pull-Ups 5 sets x 5 reps (weighted if needed)
    Incline Press 5 sets x 5 reps
    Overhead Press 5 sets x 5 reps
    Barbell Curls 3 sets x 10 reps
    Bent Over Reverse Flys 3 sets x 10 reps
    Standing Calf Raises 3 sets x 10 reps

    Day 3 –

    Full body Front Squats 5 sets x 5 reps


    Pendlay Rows 5 sets x 5 reps
    Chest Dips 5 sets x 5 reps (weighted if needed)
    Single Arm Dumbbell Shoulder Press 5 sets x 5 reps
    Single Arm Dumbbell Triceps Extensions 3 sets x 10 reps
    Cable Front Raises 3 sets x 10 reps
    Seated Calf Raises 3 sets x 10 reps

    You might also like