David's 5 Day Training Routine

Day 1 ( chest)

flat bench press - 3 sets, 8 reps

incline benchpress - 3 sets, 8 reps

dumbell flyes - 3 sets, 8 reps

Day 2 ( back )

deadlifts - 3 sets, 10-12 reps

barbell rows - 3 sets, 10-12 reps

wide grip pulldowns - as many as you can do

Day 3 ( shoulders and traps )

shoulder press - 4 sets, 8 reps

barbell upright rows - 3 sets, 8 reps

side lateral raises - 3 sets, 8 reps

front lateral raises - 3 sets, 8 reps

bent over rear lateral raises - 3 sets, 8 reps

barbell shrugs - 4 sets, 12 reps

Day 4 ( biceps, triceps, forearm )

barbell curls - 3 sets, 8 reps

hammerhead dumbell curls - 3 sets, 8 reps

reverse barbell curls - 3 sets, 8 reps

tricep kickbacks - 3 sets, 8 reps

close grip benchpress - 3 sets, 8 reps

behind back wrist curls - 3 sets, 12 reps

reverse wrist curls - 3 sets, 12 reps

Day 5 ( abs )

crunches - 50 reps

situps - 50 reps

bicycles - 50 reps

- Workout submitted by David:

If you need to see illustrations and descriptions of the exercises used for this program, please click here .