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Week 5 Training Routine
| Monday - Upper Body 1 | |||||
| Exercise | Duration | Warmup Sets | Heavy Sets | Rest | |
| Warm up cardio | 5-10 Mins | ||||
| Barbell Bench Press | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Bent Over Barbell Row | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Seated Barbell Military Press | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Barbell Shrug | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Close Grip Barbell Bench Press | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Barbell Curl | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Tuesday - Lower Body 1 | |||||
| Warm up cardio | 5-10 Mins | 2x10-15 Reps | |||
| Barbell Squat | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Stiff-Legged Barbell Deadlift | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Leg Press | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Standing Calf Raises | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Seated Calf Raises | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Hyper Extensions | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Wednesday - Cardio/Abs | |||||
| Cardio | 30 Mins | ||||
| Thursday -Upper Body 2 | |||||
| Warm up cardio | 5-10 Mins | 2x10-15 Reps | |||
| Barbell Incline Bench Press | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Pullups | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Size Lateral Raise | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Dumbell Shrug | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Lying tricep Press | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Dumbell Bicep Curl | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Friday- Lower Body 2 | |||||
| Warm up cardio | 5-10 Mins | 2x10-15 Reps | |||
| Barbell Deadlift | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Hack Squat | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Lying Leg Curls | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Seated Calf Raises | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Standing Calf Raises | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Flat Bench Lying Leg Raise | 2x10-15 Reps | 6x 3 Reps | 1-2 Mins | ||
| Saturday - Cardio/Abs | |||||
| Cardio | 30 Mins | ||||
| Sunday - Rest |
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