5 day beginner workout routine

Workout Overview

The following 5 day beginner workout routine is based on a 5 day split.

This routine will allow you to focus on completely on one muscle group per exercise
session. In addition, this workout will cut down on the amount of time in the gym.

Warm Up

The warm up prepares your body for increased physical demands and helps to reduce
the chance of injury. A typical warm up might include light stretching and/or low
intensity cardiovascular exercise. A few minutes on a bike or treadmill is a great
place to start! You could also try a 10 to 15 minute brisk walk.

Cool Down

A cool down period is recommended as it will allow the heart rate to return to its resting
rate. This is important because it helps to prevent dizziness and fainting. During the cool
down, you might perform activities similar to a warm up. The aim is to gradually decrease
the intensity of your workout over the course of several minutes.

Training Sequence

Notes

Please make as many copies as you need of the workout charts listed below
It may be a good idea to store the charts in a folder and update as you progress.

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 5 day beginner workout routine

DAY 1 - MONDAY - SHOULDERS / TRAPS

WEEK / / to / / FOR:

GOALS

DAY 1 WORKOUT - SHOULDERS / TRAPS Days:

EXERCISES SETS / REPS WEIGHT REST TIME NOTES

BENT OVER LATERALS 2 20 40 SECS

SEATED SHOULDER PRESS 1 20 60 SECS WARM UP
1 12 60 SECS
1 10 60 SECS
ARNOLD PRESS 3 12 60 SECS
SIDE LATERALS 2 15-Dec 40 SECS
DUMBBELL SHRUGS 1 20 60 SECS WARM UP
1 12 60 SECS
1 10 60 SECS
1 8 60 SECS

CARDIO TRAINING Days:

EXERCISES TIME / DIST TARGET HR INTENSITY* NOTES

Moderate 20 - 25 min cardio

*Choose a preferred cardio exercise - Intensity can be low / moderate / high

Notes: Try to use progressively heavier weight with each passing set

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 5 day beginner workout routine

DAY 2 TUESDAY - LEGS / ABS

WEEK / / to / / FOR:

GOALS

DAY 2 WORKOUT - LEGS / ABS Days:

EXERCISES SETS / REPS WEIGHT REST TIME NOTES
LEG EXTENSIONS 2 20 40 SECS
LEG PRESS 1 20 60 SECS WARM UP
1 15 60 SECS
2 12 60 SECS
SQUATS 1 20 WARM UP
1 12 60 SECS
2 10 60 SECS
LYING LEG CURLS 1 20 40 SECS WARM UP
1 15 40 SECS
1 12 40 SECS
1 10 40 SECS
1 8 40 SECS
STANDING CALF RAISE 4 20 60 SECS
AB CRUNCHES 4 20 60 SECS

CARDIO TRAINING Days:

EXERCISES TIME / DIST TARGET HR INTENSITY* NOTES

Moderate 20 - 25 min cardio

*Choose a preferred cardio exercise - Intensity can be low / moderate / high

Notes: Try to use progressively heavier weight with each passing set.

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 5 day beginner workout routine

DAY 3 - WEDNESDAY - BACK

WEEK / / to / / FOR:

GOALS

DAY 3 WORKOUT -BACK Days:

EXERCISES SETS / REPS WEIGHT REST TIME NOTES

LAT MACHINE PULL DOWNS 2 20 40 SECS

BARBELL BENT ROWS 1 20 60 SECS WARM UP
1 12 60 SECS
1 10 60 SECS
1 8 60 SECS
SEATED CABLE ROWS 3 12 40 SECS
CLOSE GRIP PULL DOWNS 3 12 40 SECS

CARDIO TRAINING Days:

EXERCISES TIME / DIST TARGET HR INTENSITY* NOTES

Moderate 20 - 25 min cardio

*Choose a preferred cardio exercise - Intensity can be low / moderate / high

Notes: Try to use progressively heavier weight with each passing set.

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 5 day beginner workout routine

DAY 4 - THURSDAY - CHEST / TRICEPS

WEEK / / to / / FOR:

GOALS

DAY 4 WORKOUT - CHEST / TRICEPS Days:

EXERCISES SETS / REPS WEIGHT REST TIME NOTES
PEC DECK 2 20 40 SECS
INCLINE DUMBBELL PRESS 1 20 60 SECS WARM UP
1 12 60 SECS
1 10 60 SECS
1 8 60 SECS
DUMBBELL BENCH PRESS 1 20 40 SECS WARM UP
1 12 40 SECS
1 10 40 SECS
1 8 40 SECS
LYING EXTENSIONS 1 20 60 SECS WARM UP
1 12 60 SECS
1 10 60 SECS
1 8 60 SECS
STANDING CABLE PRESSDOWN 3 12 40 SECS

CARDIO TRAINING Days:

EXERCISES TIME / DIST TARGET HR INTENSITY* NOTES

Moderate 20 - 25 min cardio

*Choose a preferred cardio exercise - Intensity can be low / moderate / high

NOTES Try to use progressively heavier weight with each passing set.

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 5 day beginner workout routine

DAY 5 - FRIDAY - BICEPS / FOREARMS / ABS

WEEK / / to / / FOR:

GOALS

DAY 4 WORKOUT -BICEPS / FOREARMS / ABS Days:

EXERCISES SETS / REPS WEIGHT REST TIME NOTES

STANDING DUMBBELL CURLS 2 20 40 SECS

STANDING BARBELL CURLS 1 20 60 SECS WARM UP
1 12
1 10
1 8
SEATED DUMBBELL CURLS 3 12 60 SECS
HAMMER CURL 2 12 60 SECS
WRIST CURL 4 20 60 SECS
ROMAN CHAIR SIT UPS 4 12 60 SECS

CARDIO TRAINING Days:

EXERCISES TIME / DIST TARGET HR INTENSITY* NOTES

Moderate 20 - 25 min cardio

*Choose a preferred cardio exercise - Intensity can be low / moderate / high

Notes:

Try to use progressively heavier weight with each passing set.

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 5 day beginner workout routine

DAY 6 - SATURDAY - CARDIO

WEEK / / to / / FOR:

GOALS

CARDIO TRAINING Days:

EXERCISES TIME / DIST TARGET HR INTENSITY* NOTES

Moderate 20 - 25 min cardio

*Choose a preferred cardio exercise - Intensity can be low / moderate / high

Notes:

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 5 day beginner workout routine

Thank you for your interest in Building-Muscle 101's 5 day beginner workout routine.
Here are some other workouts you may be interested in:

4 day workout plan:

http://www.building-muscle101.com/4_dayworkout.html

3 day workout plan:

http://www.building-muscle101.com/3-day-split-sample-routine.html

Fat burning ciruit program:

http://www.building-muscle101.com/circuit-training-program-to-burn-fat-and-build-muscle.html

Half hour workout for women:

http://www.building-muscle101.com/half-hour-workout-for-women.html

Half hour workout for men:

http://www.building-muscle101.com/half_hour_workout_men.html

If you enjoyed this routine, please feel free to share this with anyone who may be interested.

All the best,

Blake Bissaillion
www.building-muscle101.com

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