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Workout Routines

The 5-Week Program for Progressive Overload

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90 min
5
No

Routine

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Horizontal Press

Exercise

Equipment

Sets

Reps

Rest

Exercise 1 of 5

Bench Dip

Equipment

Bench

Sets

Reps

Rest

90 sec

Play How to

*Half of your week 4 reps and weight.

Exercise 2 of 5

Decline Barbell Bench Press

Equipment

Barbell, Bench

Sets

Reps

Rest

90 sec

Play How to

*Half of your week 4 reps and weight.

Exercise 3 of 5

Cable Flye

Equipment

Sets

Reps

Rest

90 sec

How to

*Half of your week 4 reps and weight.

Exercise 4 of 5

Alternating Lateral Raise with Static Hold

Equipment

Dumbbells

Sets

Reps

Rest

90 sec

Play How to

*Half of your week 4 reps and weight.

Exercise 5 of 5

Bodyweight Dip

Equipment

Dip Station

Sets

Reps

Rest

90 sec

Play How to

*Half of your week 4 reps and weight.

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Abs

Arms

Legs

Back

Shoulders

Chest

Full-Body

Written by courtney