Five Day Bodybuilding Plan For Men And Women | Physical activities medical answers | Well Being center

The first thing you'll need is some space: use your basement, or clear some space in your living room or family room. You'll need at least about 8 by 8 feet.

Time is an asset you'll definitely need to set aside to get results -- just 30-45 minutes from start to finish for these workouts!

You'll need cardio equipment: dust off the old treadmill or exercise bike. If not, you can always use a skipping rope! Some cardio exercises don't require any equipment at all!

A chair or bench is also recommended. A sturdy low coffee table can work. If you use a chair, just be sure it doesn't have wheels! Some exercises can be performed on the floor - you can use an exercise mat.

2 weights or 1 barbell: you'll need at least 2 weights. They can be dumbbells, or 2 weight plates, or 2 big soup cans from the pantry! Grab 2 water bottles if all else fails.

- WOMEN: Complete beginners - start with 1 or 2 kg (per dumbbell) and slowly progress to 3 or 4 kg. Use heavier weights when you're working on your legs than when you're working on your arms for example.

- MEN: Complete beginners start with 3 kg dumbbells for their arms and chest, but use a kilo or two more for the back and legs. If you are training to build visible muscle, you should aim for heavier weights. Complete beginners should remember not to overestimate themselves because they might be injured. Start as suggested and increase weight in the next training if you feel you are up to it.

If you are intermediate and advanced: 20 kg or more for larger muscles like legs and back, and 10 kg or more for smaller muscles like biceps and triceps.

The heavier the weights - the lower the number of repetitions (6-10 repetitions).

Some people follow the principle:

Three or 4 cycles/sets x the same number of repetitions (for example 8 repetitions). A cycle/set is when you perform 8 repetitions. Following this principle you would perform:

8 lunges.
Break/pause (1 or 2 minute pause, depending on the heaviness of the weights you're lifting).
8 lunges.
Break/pause.
8 lunges.
Break/pause.

Others follow the "pyramid" principle - perform the highest number of repetitions in the first set and then decrease, for example:

10 lunges.
Break/pause.
9 lunges.
Break/pause.
8 lunges.
Break/pause.

And others follow this principle when lifting weights:

9 lunges.
Break/pause.
10 lunges.
Break/pause.
8 lunges.
Break/pause.

Whenever you're lifting weights to build muscles - go for heavier weights and a lower number of repetitions (usually a max of 8 repetitions per cycle).

Day 1 - legs

Start with a warm up:

Do 60 skips (or 2- 3 minutes of cardio). Instead of skips, you can go for jumping jacks, side step and similar low-intensity cardio. If you have a treadmill or exercise bike at home, go for a slow jog of 3-5 minutes.

Continue with a slightly higher intensity cardio which includes high jogs, burpees, and other high intensity exercises.

https://www.youtube.com/watch?v=t2hgdKJY9ZU - jumping jack

https://www.youtube.com/watch?v=1J2g_-occmY - half jumping jack

https://www.youtube.com/watch?v=ZdkRsenost8 - jumping burpees

https://www.youtube.com/watch?v=ynIxXvpdiLI - burpess

https://www.youtube.com/watch?v=T4mg8-JrJDE - high jogs

https://www.youtube.com/watch?v=hRILO8JCDF0 skipping

Here are a few examples of good warm up cardio workout:

https://www.youtube.com/watch?v=MNo8uWC5j7I - start with this one

https://www.youtube.com/watch?v=4izB4Q4uR_E

https://www.youtube.com/watch?v=ymVZpUSAkrM HIIT workout at home - high intensity interval training

Legs - 3-4 rounds

8- 20 squats with weights

https://www.youtube.com/watch?v=yjr919BIClk

8-20 lunges

https://www.youtube.com/watch?v=Pe4YkPmLeRQ

https://www.youtube.com/watch?v=UILGSs6hNPg - variation 2: short movement lunges

8-20 sumo squats

https://www.youtube.com/watch?v=3yD_uHHlC-w

2 great videos with a workout plan for legs:

https://www.youtube.com/watch?v=LeXr6kQ0kb8

https://www.youtube.com/watch?v=EWpOCq6REiU

>>> and if you are working out in a gym:

Go for:

- Leg extensions

You can perform these with both legs or pressing up with one leg only - obviously, apply easier weights when pressing with one leg.

- Leg curls for hamstrings.

- Standing calf raises - you can perform these at home too.

>>>> ADDITION FOR WOMEN: BUTT WORKOUT, instead of performing it on Day 1, you can add this part of routine to another day.

https://www.youtube.com/watch?v=KTlvgW947S4

https://www.youtube.com/watch?v=TpIZKsAkJUU

Stretching: take at least 10 minutes to perform a proper stretching for your leg muscles.

Day 2 - back & biceps

Start with a warm up:

Do 60 skips (or 2- 3 minutes of cardio), or go for jumping jacks, side step and similar low intensity cardio. If you have a treadmill or exercise bike at home, go for a slow jog of 3-5 minutes.

Back: 3-4 rounds

8-20 repetitions of Lat machine pull-downs to the front.

8-20 repetitions of Chin up.

8-20 repetitions of Seated cable rows or One arm dumbbell rows.

20 repetitions of Hyper-extensions or less if you are performing with weights.

For those who have lower back problems: https://www.youtube.com/watch?v=2HQRJZ2q7PQc

Biceps & Forearms 3-4 rounds

8-15 repetitions incline dumbbell curls

https://www.youtube.com/watch?v=I1AK670IpjM - perform on inclined bench

8-15 repetitions standing dumbbell or barbell curls

https://www.youtube.com/watch?v=I1AK670IpjM

8-15 repetitions Reverse Curls

https://www.youtube.com/watch?v=QxYyMLJxSSY

8-15 repetitions Hammer curls

https://www.youtube.com/watch?v=XaUSVIVlIyI

Stretching

Day 3 - chest & triceps

Warm up

Chest: 3-4 rounds

8-20 repetitions of the Incline chest press with dumbbells and/or flatbenchchest press.

8-20 repetitions Chest flies or incline chest flies.

Use slightly lighter weights compared to the chest press because this exercise can be stressful for your shoulders.

https://www.youtube.com/watch?v=Jyk68kVDEME - this exercise can be performed on a ball - Works your back and legs, but if you are using heavier weights, perform it on a bench

due to stability.

8-20 repetitions Cable crossovers - with both arms or one arm only.

An example of a chest workout in a video:

https://www.youtube.com/watch?v=Jyk68kVDEME

Triceps: 3-4 rounds

8 - 15 Lying triceps pushdown - performed on a bench

https://www.youtube.com/watch?v=4hQ6K0AXJYE

8 - 15 Seated or standing triceps extension

https://www.youtube.com/watch?v=xlw3tiibM-8

8 - 15 triceps kickback on bench

https://www.youtube.com/watch?v=f_S7gQ09QmI

8 - 15 Standing triceps pushdown (can be done in seated version)

https://www.youtube.com/watch?v=J3ueEtNGUPE

8 - 15 triceps press to chin

https://www.youtube.com/watch?v=J3ueEtNGUPE

Two examples of arms workout in a video:

https://www.youtube.com/watch?v=QzG3Fw0k6bg

https://www.youtube.com/watch?v=Lv7brQ9TQWE

Stretching

Day 4 - Cardio & Abdominals

Steady cardio workout:

- A minimum of 30 minutes (up to 45 minutes) of steady cardio workout - treadmill, bike or stepper.

HIIT:

After a 10-minute cardio warm up, perform HIIT (high intensity interval training).

HIIT can be performed with high jogs, skipping, fast jumping jacks, burpees (especially jumping burpees), or sprints on aerobic stepper.

A few examples of exercises that can be performed as HIIT training:

https://www.youtube.com/watch?v=t2hgdKJY9ZU - jumping jack

https://www.youtube.com/watch?v=1J2g_-occmY - half jumping jack

https://www.youtube.com/watch?v=ZdkRsenost8 - jumping burpees

https://www.youtube.com/watch?v=ynIxXvpdiLI - burpees

https://www.youtube.com/watch?v=T4mg8-JrJDE - high jogs

https://www.youtube.com/watch?v=hRILO8JCDF0 skipping

HITT can also be performed on a treadmill, bike or even stepper with 30-45 seconds high intensity intervals with up 2-3 minutes breaks between intervals.

Increase the speed of the machine you're using to the maximum (maximum that YOU can take for a period of 30 -45 seconds) and follow through. After 30-45 seconds, lower the treadmill speed to walking speed and breathe. Repeat after your breathing stabilizes.

If you are a beginner, start with 3-5 cycles. Intermediate and advanced can go for 8-10 cycles. If you find this easy, add incline.

With HIIT you can also apply following systems:

- 5-10x times same speed (perform 5-10 sprints at the same speed)

- Pyramidal system (first sprint the highest speed, decreasing speed with each following sprint)

- First 2-3 sprints at 80% speed; next 2-3 sprints at maximum speed, last 2-3 sprints at 60-70% speed

Abdominal workout

https://www.youtube.com/watch?v=zvZeYU7GLWM

https://www.youtube.com/watch?v=Y1GMS5EVqJc

Crunch-less AKA back friendly exercises

https://www.youtube.com/watch?v=OBnsAtpIF1E

https://www.youtube.com/watch?v=nddflCPwCtE

Day 5 - Shoulders & Arms

Warm up

8-15 repetitions Standing side dumbbells raise - perform either with both dumbbells simultaneously or interchange arms when raising dumbbells

https://www.youtube.com/watch?v=qG8vDxlhy7g

8-15 repetitions Standing front dumbbells raise - perform either with both dumbbells simultaneously or interchange arms when raising dumbbells (as in the previous exercise except raise weights in front of your body)

8-15 repetitions Standing (or sitting) dumbbells press - palms facing in

https://www.youtube.com/watch?v=HDSGHsW0lU8

8-15 repetitions Barbell press behind the neck aka Military press

8-15 repetitions Arnold dumbbells press (shoulders & triceps)

https://www.youtube.com/watch?v=HG3RNsz73nA

8 - 15 triceps press to chin

https://www.youtube.com/watch?v=J3ueEtNGUPE

8-15 repetitions incline dumbbell curls

https://www.youtube.com/watch?v=I1AK670IpjM - perform on an inclined bench.

8-15 repetitions Reverse curls

https://www.youtube.com/watch?v=QxYyMLJxSSY

8-15 repetitions Zottman curl