5 Day Bodybuilding Workout Schedule - Bodybuilding graphic by Sil

5 Day Bodybuilding Workout Schedule

The following schedule is for those of you aspiring bodybuilders who can devote 5 weekdays to your gym routine.
Follow this schedule to hit hard each major body part once each week.
As with all schedules, feel free to make adjustments here for your specific goals. 

Monday: Chest and triceps
  
 Chest: 
 1. Incline dumbbell press-
    4 sets of 15, 12, 10, 8 reps.
  
 2. Flatbench barbell press-
    4 sets of 12, 10, 10, 8 reps.
  
 3. Incline dumbbell flies-
    3 sets of 12, 10, 8 reps.
  
 4. Cable crossovers-
    2 sets of 15, 12 reps.

  
 Triceps:
 1. Pushdowns-
    4 sets of 15, 12, 10, 8 reps.
  
 2. Bent-over cable extensions using a rope-
    3 sets of 15, 12, 10 reps.
  
 3. Dumbbell kickbacks-
    3 sets of 15, 12, 10 reps.



Tuesday: Back and biceps
  
 Back:
 1. Lat machine pulldowns to the front-
    4 sets of 15, 12, 10, 8 reps.
  
 2. Close grip pulldowns to the front-
    4 sets of 15, 12, 10, 8 reps.
  
 3. Seated cable rows-
    4 sets of 15, 12, 10, 8 reps.
  
 4. Hyper-extensions-
    3 sets of 18, 18, 18 reps.
  
 Biceps:
 1. Incline dumbbell curls-
    4 sets of 15, 12, 12, 10 reps.
  
 2. Standing barbell curls-
    4 sets of 15, 10, 8, 6 reps.



Wednesday: Cardio and abs 
  
 Cardio: 
 1. 30-45 min. of bike, treadmill or Stairmaster.
  
 Abs:
 1. Crunches-
    3 sets of 50, 50, 50 reps.
  
 2. Leg raises-
    3 sets of 25, 20, 20 reps.
  


 Thursday: Legs
  
 1. Squats-
    5 sets of 15, 15, 12, 10, 8 reps.
  
 2. Leg extensions-
    4 sets of 15, 12, 12, 10 reps.
  
 3. Lunges-
    4 sets of 15, 12, 10, 10 reps.
  
 4. Leg curls for hamstrings-
    4 sets of 15, 12, 12, 10 reps.
  
 5. Standing calf raises-
    4 sets of 18, 18, 15, 12 reps.




Friday: Shoulders/biceps
 or triceps superset
  
 Shoulders: 
 1. (Military) barbell press behind the neck-
    4 sets of 15, 12, 10, 8 reps.
  
 2. Standing side laterals-
    4 sets of 15, 12, 12, 10 reps.
  
 3. Upright rows with barbell-
    3 sets of 12, 12, 10 reps.
  
 4. Seated bent over dumbbell laterals-
    4 sets of 15, 15, 12, 12 reps.
  
 Biceps or triceps superset:
 1. Tricep pushdowns on cable machine superset
    with barbell curls-
    4 sets of 15, 12, 12, 10 reps.
  
 2. Seated dumbbell extension superset with
    dumbbell hammer curls-
    3 sets of 15, 12, 2, 10 reps
If you have any questions to this workout or any other workouts please post all the questions on the forum, which is here to help you in all aspects of your work outs from beginner to experts. Post your questions here.

  Important training tips
 
1. To avoid injury, you should always do a light warm-up set of 15 reps before each exercise.

2. Dropset- When you exchange a heavy weight for a lighter one in the middle of a set in order to gain more reps this is called a 'dropset'. Dropsets are optional and are to be done as the last set of each exercise.

3. Smith machine- Many of these exercises; such as flat bench presses, the incline bench press, shoulder presses, squats and lunges can be done on what is known as the Smith machine for variation.

4. Supersets- When you train two muscle groups together, one after the other such as biceps-triceps, chest-back, quads-hamstrings, calves-tibia.

5. Reps- When you start each exercise your reps (repetitions) should be high. By your third or fourth set, as you increase the weight you should drop the number of repetitions.


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Lori V Braun
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