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related to: 5 day gym workout routine to lose weight at home for freeStart 2-minute quiz. Get personalized gym workout program to reach your body goal! You decide who you'll be in a week. Get desired body without trainer.
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- Josh England
- Monday: Back Workout. Deadlift 4 6 Lat Pull Down Dumbbell Row 8-12 Hammer Strength Machine Row 10 One Arm Cable Row 3 12 6. Straight Arm Cable Pull Down.
- Tuesday: Chest & Abs Workout. Incline Bench Press 4 6 Decline Bench Press Machine Bench Press 3 6-12 Machine Fly 12-15 Push Ups.
- Wednesday: Legs Workout. Barbell Back Squat 5 6 Romanian Deadlift Leg Press 3 10-15 Leg Curl 12-15 Walking Lunge 15 Each 6. Smith Machine Calf Raise.
- Thursday: Shoulders & Abs Workout. Military Press 4 6 Lateral Raise Reverse Machine Fly 8-12 Machine Shoulder Press 3 6-10 Barbell Shrugs.
- 5-Day Workout Routine For Weight Loss and Muscle Gain
- Day 1: Legs and Abs
- Day 2: Back and Biceps
- Day 4: Chest and Triceps
- Day 6: Shoulders and Traps
- Day 7: Arms
- Workout Tips
- The Bottom Line
To build a strong and athletic physique you need to spend time in the gym. Newbies can hit up the weights room a couple of times per week and make gains – they’re so deconditioned that literally any kind of training will improve the way they look. You on the other hand need much more of a stimulus to push the boundaries of mass gain and leanness. Y...
Quadriceps, hamstrings and calves
A1. Barbell squat- 3 x 6-8 reps B1. Romanian deadlift – 3 x 6-8 reps C1. Hack squat – 4 x 12-15 reps D1. Lying leg curl – 4 x 12-15 reps E1. Standing calf raise – 4 x 6-10 reps
Abdominals
F1. Hanging leg raises –3 x 15-20 reps G1. Weighted ab curl –3 x 6-10 reps H1. Barbell roll-out –3 x 10-15 reps Check out this video on how to perform the barbell roll-out with superior technique…
Back
A1. Pendlay row – 4 x 6-8 reps B1. Wide grip pull-ups –4 x 6-8 reps C1. Single arm row –4 x 8-12 reps D1. Dumbbell reverse fly – 4 x 15-20 E1. V-bar pulldown –4 x 8-12 reps
Biceps
F1. EZ bar curl –3 x 6-8 reps G1. Dumbbell hammer curl –3 x 6-10 reps Here’s how to Pendlay row with great form…
Chest
A1. Incline barbell press – 4 x 6-8 reps B1. Dumbbell flat bench press – 4 x 8-12 reps C1. Decline dumbbell fly –3 x 12-15 reps D1. Incline bench cable fly – 4 x 12-20 reps
Triceps
E1. Narrow barbell press –4 x 6-8 reps F1. EZ bar skullcrusher –4 x 8-12 G1. Rope extensions –3 x 8-15 Not sure how to perfect the incline bench cable fly? Check out this video…
Shoulders
A1. Barbell military press – 4 x 6-8 reps B1. Dumbbell Arnold press –4 x 8-12 reps C1. Dumbbell lateral raise –4 x 8-15 reps D1. Dumbbell front raise –4 x 8-15 reps
Traps
E1. Smith machine shrug –4 x 4-8 reps F1. Chest supported incline shrug –4 x 8-12 reps Check out this video on how to execute the chest supported incline shrug…
Biceps
A1. Chest supported EZ bar spider curl – 4 x 8-12 reps B1. Seated incline dumbbell curl – 4 x 8-15 reps C1. Barbell reverse curl –4 x 15-20
Triceps
D1. Weighted dips –4 x 6-8 reps E1. Dumbbell overhead extension –4 x 8-12 reps F1. Dumbbell squeeze press –4 x 12-20 Here’s how to spider curl with perfect form…
A physique is only as good as the program that creates it. However, even with the best workout routine in the world, you still can benefit from the short-cut workout tips. Check out this section on hints and hacks to get even better results.
With this 5-day workout routine for weight loss and muscle gain you’re giving your physique the best tools to enhanced athleticism, performance and aesthetics. Follow it for 6-8 weeks and completely transform the way you look and feel. Related article: Best Fat Burner Supplements for fast weight loss
- 60 min
- 92.7K
Nov 15, 2020 · A completely free 5-day workout routine that includes the best split, which exercises to do, how many sets/reps, and everything else you need to know.
People also ask
Can a 5 day workout help you lose weight?
How does a 5 day weight training routine work?
Is a 5 day workout a good workout?
Day-1: HIIT. Day- 2: Cycling. Day-3: HIIT. Day-4: Rest. Day-5: Bodyweight Cardio Circuit. Day-6: Long Distance Run. Day-7: Rest. Progression and Adaptation. 5 Day Gym Cardio Workout Plan PDF. The Bottom Line. Reference. Advantages of Incorporating Cardio Workouts for Weight Loss.
- Sarath Mohan
Aug 5, 2023 · Best exercises. 5-Day Body Part Split. 5-Day ULPLL Split. Progressive overload, recovery & nutrition tips. FAQs. Who is a 5-day Workout Plan Best For? A 5-day weight training routine works for various goals around strength gain, muscle building, and fat loss. You just have to be able to commit to a rigorous and consistent workout schedule.
What’s the best way to lose weight and put on some muscle? The answer: This five-day garage gym workout program. HOW IT WORKS. The goal with these workout is efficiency. After all, you’ve saved time traveling to the neighborhood sweatbox and rid yourself of the distractions, people, and time-wasters that come from training in a communal setting.
May 9, 2024 · 1. Convenience, Time-Saving, Consistency & Two-a-Days. Working out at home is obviously the most convenient option. You have 24/7 access to getting a workout in. Moreover, you won’t have to waste time and energy packing your stuff and getting yourself to the gym and back. With the convenience of working out at home comes consistency.
