Muscle Size 5x5 - Workout Plan
Muscle Size 5x5 - Workout Plan
Muscle Size 5x5 - Workout Plan
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
5X5
MUSCLE
WORKOUT PLAN
by Guru Mann
Chest
Back
(Lats/Mid-Back/Lower
Back)
Biceps,
Triceps
&
Abs
REST
Shoulders
&
Traps
Legs
REST
MONDAY CHEST
Numbers
1
2
3
4
Exercises
Barbell
Inclined
Press
Dumbbell
Flat
Bench
Press
Decline
Dips
Cable
Flys
Sets
5
5
5
5
Reps/set
5
5
5
5
Exercises
V-Grip
Lat
Pull-down
Close
Grip
Machine
Rows
Wide
Grip
V-Bar
Lat
Pull-down
Hyper
Extension
Sets
5
5
5
5
Reps/set
5
5
5
5
Designed
&
Created
by
Guru
Mann,
Advanced
Fitness
Trainer
&
Sports
Nutritionist
CERTIFIED
California,
United
States
WEDNESDAY BICEPS/TRICEPS/ABS
Numbers
1
2
3
4
5
6
7
8
Exercises
Barbell
Preacher
Curl
Dumbbell
Hammer
Curl
Triceps
Skull
Crusher
Dumbbell
Overhead
Extension
Dumbbell
Kick
Back
Weighted
Inclined
Crunches
Laying
Reverse
Crunches
Hanging
Knee
Raise
Sets
5
5
5
5
5
2
2
2
Reps/set
5
5
5
5
5
15-20
15-20
10-20
FRIDAY SHOULDERS/TRAPS
Numbers
1
2
3
4
5
Exercises
Barbell
Press
Behind
The
Neck
Dumbbell
Shoulder
Press
Dumbbell
Side
Raise
Dumbbell
Front
Raise
Barbell
Shrugs
Sets
5
5
5
5
5
Reps/set
5
5
5
5
5
Sets
5
5
5
5
Reps/set
5
5
5
5
SATURDAY LEGS
Numbers
1
2
3
4
Exercises
Leg
Presses
Dumbbell
Walking
Lunges
Leg
Extension
Calf
Raise
on
Leg
Press
Designed
&
Created
by
Guru
Mann,
Advanced
Fitness
Trainer
&
Sports
Nutritionist
CERTIFIED
California,
United
States