Weekly Workout 27

5-Day Workout: Build Strength & Move Better

Day 1 – Push Power

Focus: Chest, shoulders, triceps

Warm-Up

1. 5 minutes incline walk or bike

2. Band shoulder warm-up (2 rounds)

Workout

1. Barbell Bench Press – 4 × 6-8

2. Incline Dumbbell Press – 3 × 10

3. Standing Dumbbell Shoulder Press – 3 × 10

4. Cable Chest Fly – 3 × 12

5. Dumbbell Lateral Raises – 3 × 15

6. Rope Triceps Pushdowns – 3 × 12

7. Push-Up Burnout – 2 sets to near failure

Day 2 – Lower Body Strength

Focus: Legs & Core

Warm-Up

1. Walking lunges

2. Bodyweight squats

3. Hip mobility

Workout

1. Back Squats – 4 × 6

2. Romanian Deadlifts – 3 × 8

3. Walking Dumbbell Lunges – 3 × 12 each leg

4. Leg Press – 3 × 12

5. Standing Calf Raises – 4 × 15

6. Hanging Knee Raises – 3 × 15

7. Plank – 3 × 45-60 seconds

Day 3 – Pull & Grip

Focus: Back, biceps, grip strength

Warm-Up

1. Band pull-aparts

2. Light lat pulldowns

Workout

1. Pull-Ups (or Assisted Pull-Ups) – 4 sets

2. Chest-Supported Rows – 3 × 10

3. Lat Pulldowns – 3 × 10

4. Seated Cable Rows – 3 × 12

5. Face Pulls – 3 × 15

6. Hammer Curls – 3 × 12

7. Farmer's Carries – 3 × 40 yards

Day 4 – Athletic Conditioning

Focus: Full-body endurance & movement

Complete 4 rounds:

1. 10 Dumbbell Thrusters

2. 12 Kettlebell Swings

3. 10 Box Step-Ups (each leg)

4. 12 TRX Rows (or Inverted Rows)

5. 30 seconds Battle Ropes

6. 250-meter Row

Rest 90 seconds between rounds.

Finisher

1. Sled Push (or incline treadmill walk if unavailable)

2. 3 rounds of 30 seconds work / 30 seconds rest

Day 5 – Upper Body Pump

Focus: High-volume muscle building

Workout

Superset A (3 rounds)

1. Incline Dumbbell Bench Press × 12

2. Single-Arm Dumbbell Row × 12 each side

Superset B (3 rounds)

1. Arnold Press × 10

2. Wide-Grip Lat Pulldown × 12

Superset C (3 rounds)

1. Cable Lateral Raises × 15

2. Face Pulls × 15

Superset D (3 rounds)

1. EZ Bar Curl × 12

2. Rope Overhead Triceps Extension × 12

Finisher

1. 5 minutes of moderate rowing or incline walking