Day 5 - Friday
Shoulders/Biceps And
Triceps

To view the workout for day 5, please click play in the above weight training video.

Day 5 is the third, and last part of the workout cycle and will work the shoulders, and arms. The routine is divided into three parts, the first muscle group that will be trained will be the shoulders, followed by the biceps and triceps.

By now, your body should be rested up from Wednesday’s workout.

The following program is a low to medium intensity workout designed to focus your attention on developing proper form and balance while adding more exercises to your routine for added intensity.

Before we get started with the weight training routine, I strongly suggest you do a 5 minute, general warm up with an aerobic exercise of your choice. That can be an exercise bike, elliptical trainer, treadmill, stair stepper or other aerobic exercises that will warm up your body. I would also suggest you do some light stretching after you’ve finished your general warm up.

Remember to always plenty of water during exercise. Try and take a small water bottle with you to the gym. Let’s take a look at the leg workout, which corresponds to the workout video for day five.

Shoulders

Seated dumbbell press

Warm up: 1 x 15 - 20 repetitions
2 x 12 repetitions

Side dumbbell laterals

2 x 12 repetitions

Biceps

Standing barbell curls

Warm up: 1 x 15 - 20 repetitions
2 x 12 repetitions

Preacher curls

2 x 12 repetitions

Triceps

Standing triceps push downs

Warm up: 1 x 15 repetitions
2 x 12 repetitions

Close grip bench press

2 x 12 repetitions