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David's 5 Day Training RoutineDay 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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