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    Sam Osborne
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    This 5-day workout plan includes 1 hour of exercise each day with 15 minutes of cardio and strength training focused on different muscle groups each day. Day 1 and 3 target the chest and arms with exercises like chest press, peck deck, bicep curls, and triceps pull downs. Day 2 and 4 work the back and legs using lat pull downs, reverse flys, and leg machines. Day 5 focuses on full body with cardio on the rowing machine and all strength machines for 3 cycles.

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    This 5-day workout plan includes 1 hour of exercise each day with 15 minutes of cardio and strength training focused on different muscle groups each day. Day 1 and 3 target the chest and arms with exercises like chest press, peck deck, bicep curls, and triceps pull downs. Day 2 and 4 work the back and legs using lat pull downs, reverse flys, and leg machines. Day 5 focuses on full body with cardio on the rowing machine and all strength machines for 3 cycles.

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    21 views1 page

    Document 2

    Uploaded by

    Sam Osborne
    This 5-day workout plan includes 1 hour of exercise each day with 15 minutes of cardio and strength training focused on different muscle groups each day. Day 1 and 3 target the chest and arms with exercises like chest press, peck deck, bicep curls, and triceps pull downs. Day 2 and 4 work the back and legs using lat pull downs, reverse flys, and leg machines. Day 5 focuses on full body with cardio on the rowing machine and all strength machines for 3 cycles.

    Copyright:

    © All Rights Reserved
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    of 1

    Work out – 5 days 1 hour work out

    Stretching always

    Day 1/3 – Chest and Arms

    Cardio – 15 mins – Treadmill – record times

    Chest – Chest press 3 x 12 (75% of Max)

    Peck Deck 3 x 12

    Press ups hands wide 20 x 3 Sit ups 30 x 3

    Arms – Bicep Curls 3 x 12

    Rope curls?

    Triceps pull downs 3 x 12

    Dips 3 x 12

    One other

    Day 2/4 – Back and Legs

    Cardio – 15 mins – X trainer.

    Back – Lat pull down 3 x 12

    Reverse Fly 3 x 12

    Legs – All machines 3 x 12

    Sit ups 3 x 20

    Day 5

    Cardio – 15 -Rowing Machine.

    All machine 3 cycles

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