My 5-Day Lifting Program (Beginner/Intermediate)
This routine focuses on compound weight lifting in the 4-6 rep range. The 8-10 or 10-12 rep ranges are also effective. It was inspired by Mike Matthews’ Bigger, Leaner, Stronger program. The key is to train with enough intensity to force muscle breakdown in order to promote strength gain. Every workout, I record each rep and try to beat my previous performance. The goal is more weight on the bar or more reps with the same weight. By consistently making progress and properly fueling yourself, you will continue to improve body composition and strength. I love these heavy lifting workouts so much because in a way they’re actually pretty laid back. Push yourself as hard as you can for each set, then take 2-3 mins to rest in between. During that time, I’ll read, write, do some homework, some core exercises, or listen to a podcast. Working out is never a chore when you’re doing something that motivates you and makes you feel great.
Here is how the week looks:
Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Legs
Friday: Chest/Arms
Saturday: HIIT, Abs, Active Recovery, Walking, Bicycling, Foam Rolling, etc.
Sunday: Rest, Walking, Biking, Stretching, Active Recovery
Friday – Chest & Arms WATCH VIDEO
Warm-Up: Incline Dumbbell Chest Press
35lbs 1 x 12 Reps
35lbs 1 x 10 Reps
45lbs 1 x 4 Reps
55lbs 1 x 1 Rep
Incline Dumbbell Chest Press (3 Sets x 8-10 Reps) 65lb – 10,10,11
Alternating Dumbbell Curl (3 Sets x 4-6 Reps) 35lb – 10,9,8
Close Grip Bench Press (3 Sets x 4-6 Reps) 185lb – 7,7,6
EZ Bar/Barbell Bicep Curl (3 Sets x 4-6 Reps) 66lb – 7,9,9
Skull Crusher (3 Sets x 4-6 Reps) 66lb – 7,7,7
My Favorite Alternate Accessory Exercises
Hammer Curls
Preacher Curls
Zottman Curls
Rev-Grip Chin Ups
Bodyweight Dips
Seated Overhead Dumbbell Extension
Tricep Cable/Rope Press Downs
Dumbbell Tricep Kickbacks
Bench Dips
To see the rest of the workouts in this series, go to Wise-Eats.com/Workout