Fitness Workouts: 5 Day Full Body Workout

Monday: Legs/ Abs

Legs

Machine Leg Press - 3 sets, 10 - 12 reps

Front Squats 3 sets, 10 - 12 reps

Walking Lunges 3 sets, 10 - 12 reps

Lying Leg Curls 3 sets, 10 - 12 reps

Calf Raises 3 sets, 10 - 15 reps

Abs

Flutter kicks 3 sets, 15 - 20 reps

Leg Raises 3 sets, 15 - 20 reps

Cable Rope Crunch 3 sets, 15 - 20 reps

Air Bike Crunch 3 sets, 15 - 20 reps

Tuesday: Chest

Barbell Bench Press 3 sets, 10 - 12 reps

Incline Dumbbell Press 3 sets, 10 - 12 reps

Dumbbell Flyes 3 sets, 10 - 12 reps

Press Ups 3 sets, 90 second rest

Wednesday: Back

Bent Over Barbell Rows 3 sets, 10 - 12 reps

One Arm Dumbbell Rows 3 sets, 10 - 12 reps

Lat pull Downs 3 sets, 10 - 12 reps

Seated Cable Rows 3 sets, 10 - 12 reps

Thursday: Rest

Friday: shoulders/ Abs

Shoulders

Seated Dumbbell Press 3 sets, 10 - 12 reps

Side Lateral Raises 3 sets, 10 - 12 reps

Front Lateral Raises 3 sets, 10 - 12 reps

Bent Over Raises 3 sets, 10 - 12 reps

Abs

Medicine ball v ups 3 sets, 15 - 20 reps

swiss ball pike crunch 3 sets, 15 - 20 reps

Medicine ball climbers 3 sets, 15 - 20 reps

Leg Raises 3 sets, 15 - 20 reps

Saturday: Biceps/ Triceps

Barbell Curls 3 sets, 10 - 12 reps

Incline Dumbbell Curls 3 sets, 10 - 12 reps

Concentration Curls 3 sets, 10 - 12 reps

Standing Cable Curls 3 sets, 10 - 12 reps

Triceps

Tricep Dumbell Kickbacks 3 sets, 10 - 12 reps

Seated Tricep Extensions 3 sets, 10 - 12 reps

Lying Tricep Extensions 3 sets, 10 - 12 reps

Bench Dips 3 sets, 90 second rest

5 Day Full Body Workout