SIZE

MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY

5X5

MUSCLE
WORKOUT PLAN
by Guru Mann

Chest
Back (Lats/Mid-Back/Lower Back)
Biceps, Triceps & Abs
REST
Shoulders & Traps
Legs
REST

MONDAY CHEST
Numbers
1
2
3
4

Exercises
Barbell Inclined Press
Dumbbell Flat Bench Press
Decline Dips
Cable Flys

Sets
5
5
5
5

Reps/set
5
5
5
5

NOTE: Rest 1-2mins after every set

TUESDAY LATS/MID-BACK/LOWER BACK

Numbers
1
2
3
4

Exercises
V-Grip Lat Pull-down
Close Grip Machine Rows
Wide Grip V-Bar Lat Pull-down
Hyper Extension

Sets
5
5
5
5

Reps/set
5
5
5
5

NOTE: Rest 1-2mins after every set

Designed & Created by Guru Mann, Advanced Fitness Trainer & Sports Nutritionist CERTIFIED
California, United States

WEDNESDAY BICEPS/TRICEPS/ABS
Numbers
1
2
3
4
5
6
7
8

Exercises
Barbell Preacher Curl
Dumbbell Hammer Curl
Triceps Skull Crusher
Dumbbell Overhead Extension
Dumbbell Kick Back
Weighted Inclined Crunches
Laying Reverse Crunches
Hanging Knee Raise

Sets
5
5
5
5
5
2
2
2

Reps/set
5
5
5
5
5
15-20
15-20
10-20

NOTE: Rest 1-2mins after every set

FRIDAY SHOULDERS/TRAPS
Numbers
1
2
3
4
5

Exercises
Barbell Press Behind The Neck
Dumbbell Shoulder Press
Dumbbell Side Raise
Dumbbell Front Raise
Barbell Shrugs

Sets
5
5
5
5
5

Reps/set
5
5
5
5
5

Sets
5
5
5
5

Reps/set
5
5
5
5

NOTE: Rest 1-2mins after every set

SATURDAY LEGS
Numbers
1
2
3
4

Exercises
Leg Presses
Dumbbell Walking Lunges
Leg Extension
Calf Raise on Leg Press

NOTE: Rest 1-2mins after every set

WATCH ALL THE EXERCISES VIDEOS ON T-SERIES HEALTH AND

FITNESS YOUTUBE CHANNEL.

Designed & Created by Guru Mann, Advanced Fitness Trainer & Sports Nutritionist CERTIFIED
California, United States