In Part One we covered back/bicep day and leg day, we will discuss the rest of the workout plan now. If you’ve started you should be feeling the burn right now. Check back to Part One if you need to catch up.
Day 3- Chest and Triceps
Another great foundational muscle group is your chest muscles. Working out your chest gives you a lot of your pushing strength, which is important, especially if you play certain sports, such as football. Triceps, like biceps, are a secondary muscle. They get worked during chest workouts.
4 Sets of Dumbbell Bench Press, 10-12 Reps
4 Sets of Decline Barbell Bench Press, 10-12 Reps
4 Sets of Incline Dumbbell Bench Press, 10-12 Reps
4 Sets of Cable Flys, 10-12 Reps
This chest workout stays consistent with the philosophy of using free-weight exercises and it also targets all areas of your chest.
4 Sets of Bench Dips, 10-12 Reps
3 Sets of Close-Grip Barbell Bench Press, 10-12 Reps
3 Sets of Triceps Dumbbell Kickbacks, 10-12 Reps
An easier workout for triceps, you’ll get a good burn from your chest workout and you won’t need to go crazy trying to build your triceps here. Once again, keeping it organic and well rounded.
Day 4- Shoulders and Traps
This will be an easier day and you’ll need it after the first three. You will still be getting a great workout, but it will be a shorter day. Traps in particular are limited to a few general workouts.
4 Sets of Lateral Two-Dumbbell Raises, 10-12 Reps
4 Sets of Dumbbell Incline Shoulder Raises, 10-12 Reps
4 Sets of the Arnold Dumbbell Press, 10-12 Reps
4 Sets of Front Two-Dumbbell Raises, 10-12 Reps
We are once again using free-weight workouts and this group will hit all areas of your shoulder.
3 Sets of Two-Dumbbell Shrugs, 15-20 Reps
3 Sets of Behind the Back Barbell Shrugs, 15-20 Reps
3 Sets of Standing Upright Cable Rows, 15-20 Reps
We throw in one machine workout here, which is the Standing Upright Cable Rows and we do this because machines can give you a better balance than free-weights, which is helpful with this particular workout.
Day 5- Cardio and Core
Some people like to do a little bit of cardio and abs before or after every workout, but it can also be beneficial to dedicate a whole day to it. It saves you time during the rest of the week and allows for more time to be spent on cardio and your core for an extended period
15-20 minutes walking on an incline
15-20 minutes jogging
5-10 minute sprint
This will come in at just under an hour if you push yourself, which is ample time to burn fat. Don’t forget that if you keep a good pace during your lifting days you will burn fat, even if it isn’t true cardio. You’ll just need to keep your gym chatting to a minimum.
4 Sets of Leg Pull-Ins, 15-20 Reps
4 Sets of Crunches, 20-35 Reps
4 Sets of Hanging Leg Raises, 15-20 Reps
3 Sets of Side Bends, 15-20 Reps
3 Sets of Planks, Hold until failure
This set of abs workouts will target all areas of abs and your obliques.
Condensing the workout into five days allows for two rest days, which can be spaced into the week however you feel is best or based on your schedule. Having two rest days also allows for you to miss a day without breaking your routine, we know things happen and can get in the way.
We hope this workout has helped and remember that you should switch your routine every 3-4 months. Check back for more workout plans in the future.