5 Day A Week Big Gain Workout
From The Bodybuilding.com Workout Database

Schedule

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY


Workout #1

Workout #2

Workout #3

Workout #4

Workout #5


Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Workout #1

EXERCISE
Set #1
Set #2
Set #3
Set #4
Flat Bench Dumbbell Press - 8-12 Reps    
Incline Dumbbell Press - 8 Reps    
Dumbbell Flys (flat Or Incline) - 8 Reps    
Dips - 10 Reps    
Calves - 15 Reps    
Abs - 12-20 Reps    

Workout #2

EXERCISE
Set #1
Set #2
Set #3
Set #4
Lat Pulldowns - 12-15 Reps    
Straight Arm Pulldowns Standing - 12 Reps    
Seated Pulley Rows - 12 Reps    
Single Arm Dumbbell Rows - 8 Reps    
Abs - 12-20 Reps    

Workout #3

EXERCISE
Set #1
Set #2
Set #3
Set #4
Standing Dumbell Press - 8-10 Reps    
Lateral Raises - 8-10 Reps    
Wide Grip Upright Rows - 8-10 Reps    
Seated Bent Over Lateral Raises - 8-10 Reps    
Shrugs - 15 Reps    

Workout #4

EXERCISE
Set #1
Set #2
Set #3
Set #4
Bicep Barbell Curls - 8-10 Reps    
Preacher Cable Curl - 8 Reps    
Standing Dumbbell Curl - 8 Reps    
Tricep Cable Pushdowns - 12 Reps    
Standing Cable Extensions - 12 Reps    
One Arm Kickbacks W/dumbell (bent Over) - 10 Reps    
Standing Barbell Extensions - 12 Reps    
Abs - 12-20 Reps    

Workout #5

EXERCISE
Set #1
Set #2
Set #3
Set #4
Set #5
Calf Raises - 15-20 Reps     
Leg Curls - 15 Reps     
Leg Extensions - 12 Reps     
Leg Press Or Squats - 12 Reps     
Hack Squats Or Lunges - 10 Reps     
Abs - 12-20 Reps     

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