Five exercises, Five sets, Five Reps

         

Day 1

   

Day 2

   

Day 3

   

Exercise:

Bench Press

Exercise:

Lat Pull Down

Exercise:

Incline Bench

Set

Reps

Weight

Set

Reps

Weight

Set

Reps

Weight

1

5

 

1

5

 

1

5

 

2

5

 

2

5

 

2

5

 

3

5

 

3

5

 

3

5

 

4

5

 

4

5

 

4

5

 

5

5

 

5

5

 

5

5

 

Exercise:

Squat

 

Exercise:

Leg Extension

Exercise:

LegPress

 

Set

Reps

Weight

Set

Reps

Weight

Set

Reps

Weight

1

5

 

1

5

 

1

5

 

2

5

 

2

5

 

2

5

 

3

5

 

3

5

 

3

5

 

4

5

 

4

5

 

4

5

 

5

5

 

5

5

 

5

5

 

Exercise:

Triceps

 

Exercise:

Curls

 

Exercise:

Up right row

Set

Reps

Weight

Set

Reps

Weight

Set

Reps

Weight

1

5

 

1

5

 

1

5

 

2

5

 

2

5

 

2

5

 

3

5

 

3

5

 

3

5

 

4

5

 

4

5

 

4

5

 

5

5

 

5

5

 

5

5

 

Exercise:

Military Press

Exercise:

Legcurls

 

Exercise:

 Flies

 

Set

Reps

Weight

Set

Reps

Weight

Set

Reps

Weight

1

5

 

1

5

 

1

5

 

2

5

 

2

5

 

2

5

 

3

5

 

3

5

 

3

5

 

4

5

 

4

5

 

4

5

 

5

5

 

5

5

 

5

5

 

Exercise:

1 legged press

Exercise:

Seated Row

Exercise:

Deadlift

 

Set

Reps*

Weight

Set

Reps

Weight

Set

Reps

Weight

1

5

 

1

5

 

1

5

 

2

5

 

2

5

 

2

5

 

3

5

 

3

5

 

3

5

 

4

5

 

4

5

 

4

5

 

5

5

 

5

5

 

5

5

 

NOTE: For weight in this workout you want to use a low enough weight on your first rep so that you can increase 20 pounds every set.  You last weight on the fifth set should be low enough so that you can hit seven repetitions with it.   YOU DO NOT WANT TO BUILD UP ANY LACTIC ACID.  THERE IS NO FAILURE IN THIS WORKOUT.  It is pure strength training.  Workout goes for 4-6 weeks.  Increase every lift by about 10lbs each week.