Five-day cycle training plan
There is a line, everything has come to an end, your muscles’ ability to regenerate as well. Compared to a 7 days routine, you’ll train your muscles 30% more frequently. If we consider, that 90% of people train in a weekly workout routine, then basically in 3 weeks you’ll train one week more than them. Who doesn’t want to get done one month of progress in 3 weeks?
Instructions
- go to failure in last 2 sets of each exercise
- you can adjust the days if something emerges, just try to finish all the workouts in 5 days
- reps in () are for warming up
- proper rest is crucial
Day 1 – workout
- warm-up
- pull-up (15-10) 8-6-4
- dumbbell row with chest support 6-5-4
- close-grip pull-down (palms facing backwards) 6-5-4
- trap bar shrug 8-7-6
- chin-up (15-10) 8-6-4
- 30-45° seated concentrated supinated curl (wide grip) 6-5-5
- 30-45° seated concentrated hammer curl (narrow grip) 6-5-4
- hanging leg raises 24-21-18
- seated calves with straight legs 21-18-15-12
- stretching
Day 2 – rest
Day 3 – workout
- warm-up
- incline dumbbell press (18-15) 6-5-4
- dumbbell bench press 6-5-4
- machine fly 6-5-4
- lateral raises 12-11-10
- lying rear delt raise 12-10-8
- rope cable push-down (18-15) 12-10-8
- standing cable skull crusher 8-6-4
- overhead reverse-grip cable skull crusher (one arm) 8-6-4
- stretching
Day 4 – workout
- warm-up
- squat (15-12-8) 6-5-4
- leg press 10-8-6
- seated leg curl 6-5-4
- leg extension 6-5-4
- seated calves with straight legs 12-10-8-6
- decline crunch 15-12-10
- forearms superset 12/12-10/10-8/8
- stretching
Day 5 – rest
…and then start the cycle again with Day 1
It has begun!
Hey all, it took me almost a year, but my blog-website combo is finally ready to go public. It's still not completely ready though, but I hope that by publishing I'll motivate myself more.