Weight Training Workouts
On this page are the 5 weight lifting workouts that can be done over 1 week. If you're not up to 5 the day/week go to the 3 day/week Free Workout Routines
We recommend using these weight lifting workouts only if you are currently taking a well planned supplement course. If you are not this workout will be too demanding and result in over training, eventual muscle loss and possibly injury! The best way of using supplementation to enhance your physicality is to use a supplement cycle. Click this banner below to learn more.
The 5 day per week weight lifting workouts with a well planned supplement course will result in gains far superior to a 3 day per week routine without supplementation but not every one wants to take a training supplement. I would remind you that virtually every world class athlete in the world supplements their diet with a legal supplement (and some illegal). However, if you are not using a supplement and do not plan on starting one we recommend using the 3 day per week workout which can be found here: Free Workout Routines
Five Day Per Week Weight Lifting Workouts
Day One - Chest
Exercise |
Sets |
Reps |
| Flat bench press |
5 |
4-8 |
| Incline bench press |
4 |
4-8 |
| Decline bench press |
4 |
4-8 |
| Dumbbell flyes |
4 |
4-8 |
Day Two - Back
Exercise |
Sets |
Reps |
| Lat pulldowns |
5 |
6-8 |
| Wide grip chins |
4 |
6-8 |
| Bent over dumbbell row |
4 |
6-8 |
| Seated cable row |
4 |
6-8 |
Continue on to days 3-5
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Weight Lifting Workouts 