Search results
Oct 17, 2019 · 5 Day Women’s Workout Overview. The workout routine below consists of 5 weight resistance training days. It focuses on areas of the body that a lot of women look to build and shape through their training: Legs, glutes, shoulders and arms. In addition to these muscle groups, the workout template also effectively trains the entire body to ...
- Josh England
- 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
Feb 2, 2019 · 5 minutes on a rowing machine or elliptical is a good way of getting your blood pumping, and some dynamic stretches to target your upper and lower body help to loosen your joints and activate muscle groups. Sample dynamic stretch routine: 10 Arm circles. 15 Trunk twists each side. 10 Air squats.
- Beginner to intermediate level women
- 5-days
- Fat loss, muscle conditioning
- 45-60 minutes
Nov 15, 2020 · For example, with a push/pull/legs split, you’re training all of the upper body “pushing” muscles (chest, shoulders, triceps) and “pulling” muscles (back/biceps/rear delts) in their own individual workouts. But with a typical 5-day split, you often have schedules like chest on Monday, shoulders on Tuesday, biceps/triceps on Wednesday ...
Day-1: HIIT. Warm-up- Slow-Paced Light Treadmill Jogging- 5 Minutes. Barbell Squats- 5 sets of 10 reps. Overhead Press- 5 sets of 10 reps. HIIT Treadmill Sprinting- 30 seconds all out, 30 seconds light x 5 rounds. HIIT Elliptical Training- 30 seconds all out, 30 seconds light x 5 rounds.
- Sarath Mohan
People also ask
What is a 5-day workout plan for women?
What is a day 5 workout?
Can a 5 day workout help you lose weight?
Feb 24, 2023 · Here’s a workout you can do on your third day of a five-day routine. Perform each exercise for 15 to 20 seconds at maximum effort, followed by 30 seconds of rest. You can take two to three minutes of break between each round. It will take around 30 minutes to complete this season. Round 1.
May 3, 2024 · Day 2: Pull workout. In this workout of your workout split, aim for 3-4 sets of 8-10 reps for each exercise. Remember, the E-exercises should be performed as a superset and the F-exercises as a ...
