An Easy 5 Day Workout Routine

By Jared DiCarmine On June 23, 2011 Under Exercise For Fat Loss

Most average people just looking to stay in shape, tend to exercise 3-5 days a week after or before their go to work. If you are one of these people, then a perfect routine for you to do would be a 5 day workout routine where you combine resistance training utilizing total body workouts and cardiovascular exercise in both the steady state range and interval training range.

What’s also great with a 5 day workout routine is its flexibility. You can break up the days, go every other day, or do 5 days in a row and have your weekends off.

A good 5 day workout routine to follow would be:

Monday: Weights

Tuesday: Cardio

Wednesday: Off

Thursday: Weight

Friday: Cardio

Saturday: Weights

Sunday: Off

When it comes down to it, it’s all about constructing a routine that ideally fits your specific lifestyle. If it doesn’t fit your lifestyle and other responsibilities, the chances of you staying on the program will decrease.

Now for your weight regiment, you should be performing total body workouts. The reason I would advise you to perform 3 total body workouts per week is because you’ll be using mutli joint compound movements that burn the most calories per workout and involve the most musculature in each movement. There is no sense to waste your time doing concentration curls when you can bang out sets of pull ups that will also train your biceps and back at the same time.

A good template to follow would be to pick one exercise from each section below and use it on one of the days you work out with weights.

Horizontal Pulling (dumbbell rows, barbell rows, cable rows, t-bar rows, inverted rows)

Horizontal Pressing (bench press, incline barbell press, dumbbell bench press, decline bench press)

Vertical Pulling (pull-ups, chin ups, close grip pull ups, machine pull downs)

Vertical Pressing (military presses, push presses, seated dumbbell overhead presses, overhead machine presses)

Quad Dominant (front squats, back squats, leg presses, lunges and their variations)

Hip Dominant (RDL’s, dead lifts, leg curls, back extensions, glute ham raises, stiff legged dead lifts)

There are many others but those exercises are a start.

For Monday, each exercise you will use a set rep scheme of 3×5.

For Wednesday, each exercise you will use a set rep scheme of 3×10.

For Friday, each exercise you will use a set rep scheme of 3×15.

Note** You will do a different exercise on each day for each corresponding movement.

With regards to cardio, have one day where you do some interval training work such as hill sprints and on one day do some form of steady state cardio like jogging or power walking.

This is a very adjustable 5 day workout routine that allows you to change the exercises or days you workout without worry. It’s perfect for fat loss or muscle building. The only change you would have to make is your diet. If you’re attempting fat loss, then cut your calories and carbohydrates. If you’re trying to build lean muscle then increase your calories throughout the day.

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1 Comment Add yours

  1. James Bellyfat
    June 24, 2011
    7:06 pm #comment-1

    Good content, and helpful tips. I will download your tips and have a read. Thanks for helping to get America fit!

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