5 day workout routine?

Question

I need a 5 day workout routine for MTWTF, Ive been doing gym for 6 months and i really need a new routine for 5 days a week.

Can someone please post your current routine for a 5 day a week or 1 thats works and is good. Thanks!

Answer 1

Try leaving out 2 days if you have been faithful to that routine for 6 months. Most trainers will tell you after 3 or 4 months your body needs a slow down week, sounds like your body might be there before changing your routine around. Just try walking, jogging or running 4 days for a week. Winter is coming and getting out doors before you are trapped inside again might be a good thing. Got a football field around? Running up and down those bleechers is a great work out. Hiking. Jumping rope. Basket ball. I'd try a month of outdoor activities.

Answer 2

DAY ONE

Chest

(3 sets each @ 12-12-10 reps)

Flat Presses - Decline or Incline - Cross Overs - Cross Ups

(or = alternate each week)

Calves

(4 sets each @ 12-12-10-10 reps - Free Standing = max reps)

Standing Raises - Seated Raises - Free-Standing Raises

DAY TWO

Hams

(4 sets each @ 12-12-10-10 reps)

Leg Curls

(choose 2 forms of Leg Curls)

or 1 form and

Stiff Legs

Biceps

(3 sets each @ 12-12-10 reps)

Forward Curls - Hammer Curls - Reverse Curls

Abdominals

(4 sets each @ max reps)

Upper - Lower

DAY THREE

Back

(3 sets each @ 12-12-10 reps)

Upper Rows - Pull-ups / Pull-downs - Lower Rows

Rear Laterals - Back Extensions

Traps

(4 sets each @ 12-12-10-10 reps)

Shrugs

(choose 2 forms of Shrugs)

Obliques

(4 sets @ max reps)

Obliques

DAY FOUR

Shoulders

(3 sets each @ 12-12-10 reps)

Military Presses - Side Laterals - Front Laterals

Inclined Rear Laterals

Internal & External Rotator Cuff Rotation

Triceps

(3 sets each @ 12-12-10 reps)

Stiff Extensions - Loose Extensions - Kickbacks

DAY FIVE

Abdominals

(4 sets each @ max reps)

Upper - Lower

Obliques

(4 sets @ 12-12-10-10 reps)

Obliques

Quads

(4 sets each @ 12-12-10-10 reps)

Squats - Leg Presses/Lunges - Leg Extensions

Leg Adductors - Leg Abductors