5-Day Workout Plan

Workout A - Monday - Legs	
 	
Exercise	Sets	Repetitions	Rest Periods	
Barbell squats	4	8	2 minutes	
Leg press	4	25	2 minues	
Leg curls	5	8	1 minute	
Lunges	3	15-20	1 minute	
Leg extensions	3	15-20	1 minute	
Seated calf raise	5	12	1 minute	
Standing calf raise	4	25-30	1 minute	
Cardio	 	 	 	

Workout B - Tuesday - Chest / Abs	
 	
Exercise	Sets	Repetitions	Rest Periods	
Barbell bench press	4	6	1 minute	
Incline dumbbell press	4	8	1 minute	
Flat dumbbell flies	4	12	1 minute	
Dumbbell pullovers	4	15	1 minute	
Push ups	3	failure	1 minute	
Leg raises off bench	3	25	30 seconds	
Cable crunches	3	15	30 seconds	
Incline sit ups	3	20	30 seconds	
Cardio	 	 	20 to 25 Minutes	

Workout C - Wednesday - Back	
 	
Exercise	Sets	Repetitions	Rest Periods	
Chin up	4	failure	1 minute	
One arm dumbbel rows	4	10	1 minute	
Reverse grip pulldowns	4	12	1 minute	
Barbell power cleans	4	8	1 minute	
Hyperextensions	4	15-20	1 minute	
Dumbbell side bends	4	20	1 minute	
Cardio	 	 	20 to 25 Minutes	

Workout D - Thursday - Shoulders / Abs	
 	
Exercise	Sets	Repetitions	Rest Periods	
Military press	5	8	2 minutes	
Side laterals	4	10	1 minute	
Barbell upright rows	4	12	1 minute	
Bent Over Laterals	5	12	1 minute	
Incline sit ups	4	30-50	1 minute	
Cardio	 	 	20 to 25 Minutes	
Workout E - Friday - Arms	
 	
Exercise	Sets	Repetitions	Rest Periods	
Close grip bench press	5	6	2 minutes	
Standing barbell curls	5	6	2 minutes	
Skull crushers	4	10	1 minute	
Incline dumbbell curls	4	10	1 minute	
Triceps cable press downs	3	15	1 minute	
Dumbbell concentration curls	3	15	1 minute	
Seated calf raise	3	30	1 minute	
Standing calf raise	3	25	1 minute	
Cardio	 	 	20 to 25 Minutes