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5-Day Workout Plan: Strength Training

The document describes a 5-day training plan that includes exercises for the chest, back, shoulders, biceps, triceps, legs, abs, and glutes. Each day focuses on a different muscle group and consists of 4 sets of 15 repetitions for each exercise.

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7 views2 pages

5-Day Workout Plan: Strength Training

The document describes a 5-day training plan that includes exercises for the chest, back, shoulders, biceps, triceps, legs, abs, and glutes. Each day focuses on a different muscle group and consists of 4 sets of 15 repetitions for each exercise.

Translated by

ScribdTranslations
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd

Día 1: Pecho + Bíceps + Abdominales

Dumbbell bench press 4 x 15


Christ with dumbbell: 4 x 15.
Incline dumbbell press: 4 x 15
Cristos inclinados con mancuernas: 4 x 15
Inclined press with machine: 4 x 15
Alternating hammer dumbbell bicep curl: 4 x 15
Barbell Z curl: 4 x 15
Cross-body hammer curls: 4 x 15
Leg raises: 4 x 15
Bent Leg Raises: 4 x 15
Standard crunches: 4 x 20
Crossed sit-ups: 4 x 20

Day 2: Back + Triceps + Forearm

Low pulley rowing: 4 x 15


Jalones tras nuca: 4 x 15
Chest pulls: 4 x 15
Narrow grip chest pulls: 4 x 15
One-arm tricep extension: 4 x 15
Extensión de tríceps en polea alta: 4 x 15
Cup: 4 x 15
Triceps dips: 4 sets to failure.
Reverse Grip Forearm Curl: 4 x 20
Reverse Z-bar curl: 4 x 15

Day 3: Legs + Shoulders + Glutes

Squats with machine: 4 x 15


Barbell squats
Leg extensions: 4 x 15
Lying leg press: 4 x 15
Front raises with dumbbells: 4 x 15
Lateral raises with dumbbells: 4 x 15
Barbell press behind the neck: 4 x 15
Front barbell press: 4 x 15
Low pulley trapezius: 4 x 15
Hip raise with machine: 4 x 15
Hip raise with bar: 4 x 15
Day 4: Back + Triceps + Forearm

Low pulley row: 4 x 15


Jalones tras nuca: 4 x 15
Jalones al pecho: 4 x 15
Narrow grip chest pulls: 4 x 15
One-arm tricep extension: 4 x 15
Triceps extension on high pulley: 4 x 15
Cup: 4 x 15
Tricep dips: 4 sets to failure.
Reverse Grip Wrist Curl: 4 x 20
Reverse Z bar curl: 4 x 15

Day 5: Chest + Biceps + Abs

Dumbbell bench press 4 x 15


Christ with dumbbells: 4 x 15.
Incline dumbbell press: 4 x 15
Inclined dumbbell curls: 4 x 15
Incline press with machine: 4 x 15
Alternating hammer bicep curl with dumbbells: 4 x 15
Curl de bíceps con barra Z: 4 x 15
Cross body hammer curl: 4 x 15
Leg Raises: 4 x 15
Bent leg raises: 4 x 15
Standard crunches: 4 x 20
Crossed crunches: 4 x 20

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