PRINT AND GO

5-DAY TOTAL BODY WORKOUT PLAN

Move quickly through each exercise with minimal rest for

best results. Rest between sets should be 30-45 seconds
and rests between exercises should be only the length
of time it takes you to get to your next exercise.

MONDAY: LEGS/CALVES
EXERCISE

SETS REPS

LEG EXTENSIONS, TOES POINTED

4
SMITH MACHINE SQUATS
4
SHOULDER-WIDTH LEG PRESSES.
4
FEET IN MIDDLE OF PLATFORM
DUMBBELL WIDE SQUAT
4
SUPERSET WITH
NARROW-STANCE DUMBBELL SQUATS
4
SEATED CALF RAISE
6

15
15
15
15
15
15

TUESDAY: CHEST/SHOULDERS/TRICEPS
EXERCISE

INCLINE DUMBBELL PRESSES

PUSH-UPS
STANDING CABLE CROSSOVERS
TO MIMIC A FLAT FLY
SIDE DUMBBELL LATERAL RAISES
SHOULDER-WIDTH BARBELL FRONT RAISES
SEATED DUMBBELL SHOULDER PRESSES
REAR DUMBBELL LATERAL RAISES
REVERSE-GRIP TRICEPS PUSH-DOWNS
STANDING TWO HAND DUMBBELL
TRICEPS EXTENSION
ONE-ARM DUMBBELL SKULL-CRUSHERS
TRICEPS EXTENSION

WEDNESDAY: OFF/CARDIO ONLY

THURSDAY: BACK/BICEPS
EXERCISE

WIDE-GRIP PULL-DOWNS
SEATED SHOULDER-WIDTH REVERSE-GRIP
PULL-DOWNS
ONE-ARM DUMBBELL ROWS
SEATED CLOSE-GRIP CABLE ROWS
SEATED AND BENT-OVER
DUMBBELL PREACHER CURLS
INCLINE DUMBBELL CURLS
STANDING DUMBBELL CURLS

FRIDAY: LEGS/BUTT/CALVES
EXERCISE

LEG CURLS
SWING LUNGES
STIFF LEGS
REVERSE BARBELL LUNGES
SUPERSET WITH
POP SQUATS
WALKING DUMBBELL DIAGONAL LUNGES
BUTT MACHINE
CABLE BUTT KICKBACKS
HYPEREXTENSIONS
STANDING CALF RAISES

SETS REPS
4
15
4 15
4
15
4
4
4
4
4
4

15
15
10
15
15
15

15 (EACH ARM)

SETS REPS
4
4

15
15

4
4
4

15
12
15

4
4

12
15

SETS REPS
4
4
4
4

15
20
15
15

4
15
4
15
4
15
4
15
4 15
6
20