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The following schedule is for those of you aspiring bodybuilders who can devote 5 weekdays to your gym routine.
Follow this schedule to hit hard each major body part once each week.
As with all schedules, feel free to make adjustments here for your specific goals.
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Monday: Chest and triceps

Chest:
1. Incline dumbbell press-
4 sets of 15, 12, 10, 8 reps.

2. Flatbench barbell press-
4 sets of 12, 10, 10, 8 reps.

3. Incline dumbbell flies-
3 sets of 12, 10, 8 reps.

4. Cable crossovers-
2 sets of 15, 12 reps.


Triceps:
1. Pushdowns-
4 sets of 15, 12, 10, 8 reps.

2. Bent-over cable extensions using a rope-
3 sets of 15, 12, 10 reps.

3. Dumbbell kickbacks-
3 sets of 15, 12, 10 reps.


Tuesday: Back and biceps

Back:
1. Lat machine pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.

2. Close grip pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.

3. Seated cable rows-
4 sets of 15, 12, 10, 8 reps.

4. Hyper-extensions-
3 sets of 18, 18, 18 reps.

Biceps:
1. Incline dumbbell curls-
4 sets of 15, 12, 12, 10 reps.

2. Standing barbell curls-
4 sets of 15, 10, 8, 6 reps.


Wednesday: Cardio and abs

Cardio:
1. 30-45 min. of bike, treadmill or Stairmaster.

Abs:
1. Crunches-
3 sets of 50, 50, 50 reps.

2. Leg raises-
3 sets of 25, 20, 20 reps.


Thursday: Legs

1. Squats-
5 sets of 15, 15, 12, 10, 8 reps.

2. Leg extensions-
4 sets of 15, 12, 12, 10 reps.

3. Lunges-
4 sets of 15, 12, 10, 10 reps.

4. Leg curls for hamstrings-
4 sets of 15, 12, 12, 10 reps.

5. Standing calf raises-
4 sets of 18, 18, 15, 12 reps.


Friday: Shoulders/biceps
or triceps superset

Shoulders:
1. (Military) barbell press behind the neck-
4 sets of 15, 12, 10, 8 reps.

2. Standing side laterals-
4 sets of 15, 12, 12, 10 reps.

3. Upright rows with barbell-
3 sets of 12, 12, 10 reps.

4. Seated bent over dumbbell laterals-
4 sets of 15, 15, 12, 12 reps.

Biceps or triceps superset:
1. Tricep pushdowns on cable machine superset
with barbell curls-
4 sets of 15, 12, 12, 10 reps.

2. Seated dumbbell extension superset with
dumbbell hammer curls-
3 sets of 15, 12, 2, 10 reps

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5-DAY WORKOUT SCHEDULE

This schedule is designed to allow recovery time of each muscle group before working that particular muscle group again. If you are to miss a day, a few days or even a week of working out, do not start your routine over from the beginning, just continue from where you left off and return to following your schedule.

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Thanks For the schedule..
I usually go to Gym for only 5 day, by taking weekend off, and i found this schedule quite interesting, will look forword to follw this schedule.
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Hey man, that looks like a great workout routine. I've been doing something similar that I actually got online at . Thanks for sharing this. I'll definitely give it a try!


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hi

i m asif my age is 30 yers i like your bodybuilder workout schedule ***this post is edited by moderator *** *** private e-mails not allowed*** Please read our Terms of Use

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oreilly wrote:

The following schedule is for those of you aspiring bodybuilders who can devote 5 weekdays to your gym routine.
Follow this schedule to hit hard each major body part once each week.
As with all schedules, feel free to make adjustments here for your specific goals.
------------------------------------------------------
Monday: Chest and triceps

Chest:
1. Incline dumbbell press-
4 sets of 15, 12, 10, 8 reps.

2. Flatbench barbell press-
4 sets of 12, 10, 10, 8 reps.

3. Incline dumbbell flies-
3 sets of 12, 10, 8 reps.

4. Cable crossovers-
2 sets of 15, 12 reps.


Triceps:
1. Pushdowns-
4 sets of 15, 12, 10, 8 reps.

2. Bent-over cable extensions using a rope-
3 sets of 15, 12, 10 reps.

3. Dumbbell kickbacks-
3 sets of 15, 12, 10 reps.


Tuesday: Back and biceps

Back:
1. Lat machine pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.

2. Close grip pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.

3. Seated cable rows-
4 sets of 15, 12, 10, 8 reps.

4. Hyper-extensions-
3 sets of 18, 18, 18 reps.

Biceps:
1. Incline dumbbell curls-
4 sets of 15, 12, 12, 10 reps.

2. Standing barbell curls-
4 sets of 15, 10, 8, 6 reps.


Wednesday: Cardio and abs

Cardio:
1. 30-45 min. of bike, treadmill or Stairmaster.

Abs:
1. Crunches-
3 sets of 50, 50, 50 reps.

2. Leg raises-
3 sets of 25, 20, 20 reps.


Thursday: Legs

1. Squats-
5 sets of 15, 15, 12, 10, 8 reps.

2. Leg extensions-
4 sets of 15, 12, 12, 10 reps.

3. Lunges-
4 sets of 15, 12, 10, 10 reps.

4. Leg curls for hamstrings-
4 sets of 15, 12, 12, 10 reps.

5. Standing calf raises-
4 sets of 18, 18, 15, 12 reps.


Friday: Shoulders/biceps
or triceps superset

Shoulders:
1. (Military) barbell press behind the neck-
4 sets of 15, 12, 10, 8 reps.

2. Standing side laterals-
4 sets of 15, 12, 12, 10 reps.

3. Upright rows with barbell-
3 sets of 12, 12, 10 reps.

4. Seated bent over dumbbell laterals-
4 sets of 15, 15, 12, 12 reps.

Biceps or triceps superset:
1. Tricep pushdowns on cable machine superset
with barbell curls-
4 sets of 15, 12, 12, 10 reps.

2. Seated dumbbell extension superset with
dumbbell hammer curls-
3 sets of 15, 12, 2, 10 reps


Your Post is extremely useful for me because of i have no enough time to join gym for making strong fitness. Perfect schedule of which exercise should do on each day...
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Hi

I have a question....

For all the above work outs, you said sets of three and four

I am not clear no how is one set considered.

Taking last one as example


3 sets of 15,12,12,10 - is that one single round I should complete or do I need to do 15,12,12,10 for 3 times...

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@Vinay
What is meant is that it's like a pyramid.
Let's say you do bench press.
The first repetition would be 15 reps
The second would be 12
The third would be 12 again
The fourth would be 10.
In total, there are 4. Meaning, 4 sets.
So, 1 set = 15 reps
2nd set = 12 reps
3rd set = 12 reps
4th set = 10 reps
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Tiger wrote:

@Vinay
What is meant is that it's like a pyramid.
Let's say you do bench press.
The first repetition would be 15 reps
The second would be 12
The third would be 12 again
The fourth would be 10.
In total, there are 4. Meaning, 4 sets.
So, 1 set = 15 reps
2nd set = 12 reps
3rd set = 12 reps
4th set = 10 reps


@Tiger that doesn´t make sense though because it says 3 sets of 15, 12, 12, 10. If it said 4 sets of 15, 12, 12, 10 then what you said would be correct. There´s an error either in the typing of the 3 or you are wrong @Tiger
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@HRS35 obviously it's a typo error because if you read all of the above are 4x sets ... where is the logic on to do 3x 15,12,12,10 ? :P
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NO BACK....? DEADLIFTS? LOL YOU EXPECT TO GET STRONGER
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Dear, Sir Or Madam

I Am Hamtha rajesh i want Gym Workout.......
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Do you keep the weight the same for every rep or do you pyramid the weight up as the set reps go down.  For example:

Rep 15 = weight 50

Rep 12 = weight 55

Rep 10 = weight 60

Just curious if you are increasing weight while decrease reps or does the weight stay constant.

 

Thanks

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oreilly wrote:

The following schedule is for those of you aspiring bodybuilders who can devote 5 weekdays to your gym routine.
Follow this schedule to hit hard each major body part once each week.
As with all schedules, feel free to make adjustments here for your specific goals.
------------------------------------------------------
Monday: Chest and triceps

Chest:
1. Incline dumbbell press-
4 sets of 15, 12, 10, 8 reps.

2. Flatbench barbell press-
4 sets of 12, 10, 10, 8 reps.

3. Incline dumbbell flies-
3 sets of 12, 10, 8 reps.

4. Cable crossovers-
2 sets of 15, 12 reps.


Triceps:
1. Pushdowns-
4 sets of 15, 12, 10, 8 reps.

2. Bent-over cable extensions using a rope-
3 sets of 15, 12, 10 reps.

3. Dumbbell kickbacks-
3 sets of 15, 12, 10 reps.


Tuesday: Back and biceps

Back:
1. Lat machine pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.

2. Close grip pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.

3. Seated cable rows-
4 sets of 15, 12, 10, 8 reps.

4. Hyper-extensions-
3 sets of 18, 18, 18 reps.

Biceps:
1. Incline dumbbell curls-
4 sets of 15, 12, 12, 10 reps.

2. Standing barbell curls-
4 sets of 15, 10, 8, 6 reps.


Wednesday: Cardio and abs

Cardio:
1. 30-45 min. of bike, treadmill or Stairmaster.

Abs:
1. Crunches-
3 sets of 50, 50, 50 reps.

2. Leg raises-
3 sets of 25, 20, 20 reps.


Thursday: Legs

1. Squats-
5 sets of 15, 15, 12, 10, 8 reps.

2. Leg extensions-
4 sets of 15, 12, 12, 10 reps.

3. Lunges-
4 sets of 15, 12, 10, 10 reps.

4. Leg curls for hamstrings-
4 sets of 15, 12, 12, 10 reps.

5. Standing calf raises-
4 sets of 18, 18, 15, 12 reps.


Friday: Shoulders/biceps
or triceps superset

Shoulders:
1. (Military) barbell press behind the neck-
4 sets of 15, 12, 10, 8 reps.

2. Standing side laterals-
4 sets of 15, 12, 12, 10 reps.

3. Upright rows with barbell-
3 sets of 12, 12, 10 reps.

4. Seated bent over dumbbell laterals-
4 sets of 15, 15, 12, 12 reps.

Biceps or triceps superset:
1. Tricep pushdowns on cable machine superset
with barbell curls-
4 sets of 15, 12, 12, 10 reps.

2. Seated dumbbell extension superset with
dumbbell hammer curls-
3 sets of 15, 12, 2, 10 reps


Hi,
i joined gym from last 1 weak.nw i am doing warmup exceise.n i am confused ke i shud work out frm heavy to lite (or) lite to Heavy.pls let me knw.
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plz can U give me a schedule that hit legs and arms twice per week , other parts once per week. for a 5day per week exercise???
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