# 5-Day Weight Training Routine { Basic Level Training }
Really busy? cannot give more than 40 minutes a day? The you can perform each body part once per week mon-fri with rest on Saturday and Sunday.
Day 1. Chest & Abs
Day 2. Shoulders & Forearms
Day 3. Back & Abs
Day 4. Legs
Day 5. Arms, Abs & Forearms
Day 6. Rest
Day 7. Rest
Workout # 1
Perform 1 - 2 sets of Warm-up exercise before every first set using 40-50% of max weight.
Chest
Flat Bench Press, 3 sets of 10,6, 4 reps to failure
Incline Bench Press, 3 sets of 10,6, 4 reps to failure
Peck-decs,3 sets of 10,6, 4 reps to failure
Pullovers, 3 sets of 10,6, 4 reps to failure
Abdominals
Abdominal Crunches , 5 sets to failure.
Reverse Crunches, 5 sets to failure
Workout # 2
Shoulders
Barbell Shoulder Press, 3 sets of 10,6, 4 reps to failure
Lateral Raises, 3 sets of 10,6, 4 reps to failure
Bent-over Dumbbell Laterals, 3 sets of 10,6, 4 reps to failure
Forearms
Wrist Curls, 3 sets of 10,6, 4 reps to failure
Reverse Wrist Curls, 3 sets of 10,6, 4 reps to failure
Workout # 3
Back
Chin-ups, 3 sets to failure
Lats Pull downs, 3 sets of 10,6, 4 reps to failure
T-Bar Rows, 3 sets of 10,6, 4 reps to failure
Deadlifts, 3 sets of 10,6, 4 reps to failure
Shrugs, 3 sets of 10,6, 4 reps to failure
Abdominals
Abdominal Crunches , 5 sets to failure.
Reverse Crunches, 5 sets to failure
Workout # 4
Legs
Front Squats , 3 sets of 10,6, 4 reps to failure
Leg Press, 3 sets of 10,6, 4 reps to failure
Leg Curls, 3 sets of 10,6, 4 reps to failure
Calf Raises, 3 sets of 10,6, 4 reps to failure
Abdominals
Abdominal Crunches , 5 sets to failure.
Workout # 5
Biceps
Standing Barbell Curls, 3 sets of 10,6, 4 reps to failure
Seated Dumbbell Curls, 3 sets of 10,6, 4 reps to failure
Triceps
Bench Dips, 3 sets to failure
Triceps Pull downs, 3 sets of 10,6, 4 reps to failure
Forearms
Wrist Curls, 3 sets of 10,6, 4 reps to failure
Reverse Curls, 3 sets of 10,6, 4 reps to failure
Abdominals
Abdominal Crunches , 5 sets to failure.
Reverse Crunches, 5 sets to failure
