David's 5 Day Weight 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 .

 




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Muscle Building Tip!

Here's a quick tip for those of you who are having a tough time building your calves.

The next time your in the gym, start walking on your tippy toes in between sets.

Get into the habit of doing this and before you know it, your calves will have grown without you doing a single calf workout! (Although you should be training calves!)



Free Weight Training Guide


Complete illustrations and descriptions of most popular weight training exercises- Click Here

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