5 day workout routines keep you on schedule to challenge yourself during the week and recover on the weekends. Days of rest are an important element of your workout routine so your muscles grow and repair. Plus, the recovery time is essential to reduce your injury risk. The 5 day workout routines alternate working muscle groups so recovery occurs during training. However, the two days of rest ensure that you return to your 5 day workout routines feeling stronger and energized. You can use the weekends for other activities such as playing sports, increasing your cardio workouts or performing flexibility exercises to improve your range of motion.
Ways to Organize
Organize your 5 day workout routines to target the muscles you want to improve. If you are searching for total-body development, switch the order of the workouts every other week, so each muscle group receives equal attention. Otherwise, you can train your least favorite group only once a week. For example, pair your muscles into groups that assist each other. This means that you will exercise your back and biceps together. Your chest and triceps are grouped on the same day and you pair shoulders with legs so you can concentrate most of your energy on the larger lower-body muscles. If your goal is to increase the size and strength of your legs, you want to perform the leg day workout twice a week with at least one day of rest between sessions. Your core workout will be inserted into two of the days of your 5 day workout routines to ensure proper posture and toned abs.
Workout Guidelines
The following 5 day workout routines are labeled by days, but you do not have to follow this pattern. Again, if you are in search of overall toning, rotate the order of the days each week. For specific muscle group focus, perform those exercises twice each week. Select a weight load that allows you to complete one to three sets of 8 to 12 repetitions. If you are a beginner, choose a light weight and more repetitions until your strength improves. If you are an advanced lifter, increase the weight load and decrease your repetitions. You should always feel muscle fatigue during the last two repetitions of each set. If not, increase the amount of weight. Use slow, controlled movements to perform the exercises. Rest for approximately 60 to 90 seconds between each set. Remember to remain hydrated as you exercise and wear workout gloves to protect your hands from calluses. Workout gloves also reduce the sweat on your hands to allow a more secure grip on the bars.
Days 1 and 4- Back and Biceps
Barbell Row- In a standing position, grasp a barbell with your palms facing behind you. Position your hands slightly wider than your shoulders. Lean forward from the waist and allow your arms to extend straight toward the floor. Tighten your core to support your back, or stand in a staggered stance with one foot in front of the other if you feel any lower back discomfort. Exhale, bend your elbows and raise the bar toward your waist. Inhale, straighten your arms and slowly return to the starting position.
Barbell Biceps Curls- Stand tall and grasp a barbell with your palms facing forward and your arms extended along your front. Keeping your elbows close to you, exhale, bend your arms and lift the bar toward your shoulders. Pause and then inhale as you extend your arms to the starting position.
Hyperextensions- Using a hyperextension bench or an exercise ball, lie face down with your legs straight. Position your hips just beyond the bench or the ball. Place your hands behind your head, exhale and raise your torso until your legs and back are in a straight line. Inhale, lower your torso as far as possible.
Hammer Curls- Stand or sit and hold a dumbbell in each hand. Face your palms toward each other. Exhale, bend your elbows and raise the dumbbells to your shoulders. Inhale, straighten your arms to the starting position.
Days 2 and 5- Chest and Triceps
Incline Chest Press– Lie face up on an incline bench. Grasp a barbell with your hands slightly wider than your shoulders. Unrack the bar and hold it steady over your chest. Inhale, bend your elbows and lower the bar to your chest. Keep your lower back pressed into the bench throughout the movement. Exhale, straighten your arms and return to the start position.
Dips- Sit sideways on a flat bench. Place your hands on the bench next to your hips with your fingertips just beyond the edge. Shift your weight onto your hands and slide your hips forward away from the bench. Bend your knees and place your feet flat on the floor for a beginner movement. If you need more of a challenge, straighten your legs and rest your heels on the floor or place your feet on another flat bench. Inhale, bend your elbows to 90 degrees as you lower your torso. Exhale, straighten your arms to the starting position.
Push-ups- Place your hands and feet on the floor. Position your hands slightly wider than your shoulders. Straighten your legs and rest your toes on the floor. Lower your hips so your body is in a straight line. Bend your elbows and lower your body toward the floor. Exhale, return to the starting position.
Day 3- Legs and Shoulders
Barbell Squat- Position a barbell in a squat rack so that it rests across your upper back and shoulders. Stand underneath the bar with your feet a hips-distance apart. Grasp the bar with your palms facing forward. Unrack the bar and balance your weight between your heels and the balls of your feet. Inhale, bend your knees and lower your hips. Do not squat deeper than a 90-degree bend in your knees. Exhale, straighten your legs to return to the beginning position.
Shoulder Press- Hold a dumbbell in each hand while you are standing or seated. Begin with your arms bent and the backs of your hands in front of your shoulders. Exhale, straighten your arms overhead. Inhale, bend your elbows and return to the beginning position.
Calf Raise- Hold a dumbbell in each hand. Stand with the balls of your feet on the edge of a stair or workout box. Allow your heels to hang beyond the edge of the step. With your legs straight, exhale and raise your heels as high as possible. Inhale and lower your heels until you feel a stretch in your calves. You can also perform this one leg at a time for a greater challenge.
Two Days a Week- Core
Ball Crunches– Lie face up with your lower back pressed into an exercise ball. Bend your knees and rest your feet flat on the floor. Cross arms over your chest if you are a beginner. Cross hands behind your head for a more advanced movement. Exhale, raise your torso toward your knees. Inhale and return to the starting position.
Jack-Knives– Lie face down on an exercise ball with the ball against the tops of your thighs. Your feet are off the floor with your legs straight. Place your palms on the floor underneath your shoulders. Exhale, bend your knees and roll the ball underneath you. Inhale and straighten your legs to the starting position.
If you follow these exercises on a regular basis and adjust your nutrition habits, you’ll be able to transform your body and start becoming happier and healthier. You’ve got this!
