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5-Day Workout Plan: Strength & Cardio

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acker.ak
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15 views5 pages

5-Day Workout Plan: Strength & Cardio

Uploaded by

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

Day 1 – Chest & Triceps

Push-ups – 3 × 12~15

Bench Press – 4 × 8~12

Incline Press – 3 × 10

Chest Fly – 3 × 12

Triceps Dip – 3 × 10~12

Triceps Extension – 3 × 12
Day 2 – Back & Biceps

Bent-Over Rows – 4 × 8~12

Dumbbell Row – 4 × 10

Reverse Flys – 3 × 15

Bicep Curls – 3 × 10~12

Hammer Curls – 3 × 12

Triceps Extension – 3 × 12
Day 3 – Legs

Squats – 4 × 10

Sumo Squat - 4 × 10

Romanian Deadlift – 3 × 10

Lunges – 3 × 12

Hip thrust – 3 × 12

Calf Raises – 4 × 15~20


Day 4 – Shoulders & Core

Shoulder Press – 4 × 10

Lateral Raises – 3 × 12~15

Front Raises – 3 × 12

Shrugs – 3 × 12

Plank – 3 × 30~60 sec

Crunch – 3 × 15
Day 5 – Cardio & Abs

High Knees – 20~30 min

Mountain Climbers – 3 × 20

Russian Twists – 3 × 20

Bicycle Crunch – 3 × 20

Hip Raise - 3 × 20

Side Bend - 3 × 20

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