GYM WORKOUT #5 

Beginners (B). Take 60 seconds of rest in between each exercise. Intermediate (I) Take 30-45 Seconds of rest in between each exercise. Advanced (A) Take 15-30 seconds in between each exercise.

See notes on each exercise for form, weight and reps. Adjust weight accordingly. The last few reps of each set should be very challenging without losing your form.

Beginners; do this routine straight through 2x. Intermediate ; do this routine 3x. Advanced; do this routine 4x.

Intermediate & Advanced: If your gym is too spread out or too crowded, you may do straight sets (1-3 sets) of each exercise and then move onto next exercise.

Remember that the following abbreviation will be used on each exercise: B for Beginner, I for Intermediate and A for Advanced.

Squat into Plate Press.   B: 10lb plate I: 25lb plate, A: 45lb plate. 15 reps.

Squat into Plate Press.

B: 10lb plate I: 25lb plate, A: 45lb plate. 15 reps.

1 arm Chest Press; Cable. :  B: 15-30 lbs, I: 30-50lbs, A: 50-60lbs. 15 reps each side.

1 arm Chest Press; Cable. : B: 15-30 lbs, I: 30-50lbs, A: 50-60lbs. 15 reps each side.

Split lunge into twist.  .  B: 5lb weight, I: 10-15 lp weight A: 20-30 lb weight. 12 reps each side.

Split lunge into twist. . B: 5lb weight, I: 10-15 lp weight A: 20-30 lb weight. 12 reps each side.

Close Grip pulldown  .  ; B: 40-50lb I: 50-80lb A: 80-110lb; 15 reps

Close Grip pulldown . ; B: 40-50lb I: 50-80lb A: 80-110lb; 15 reps

Tilt and reach one leg.  12 reps each side. B: 20lbs, I:30-50lbs. A: 60-70lbs

Tilt and reach one leg. 12 reps each side. B: 20lbs, I:30-50lbs. A: 60-70lbs

Push up toe tap. :  B: 10 reps, I: 16 reps, A: 22 reps

Push up toe tap. : B: 10 reps, I: 16 reps, A: 22 reps

cable pullback :  B: 10lbs each side. , I: 15-20 each side A: 20-25lbs each side. total of 15 reps. arms straight.

cable pullback : B: 10lbs each side. , I: 15-20 each side A: 20-25lbs each side. total of 15 reps. arms straight.

Hanging mountain climber:  B: hang from elbow straps 20-30 reps. I: hang from arms/hands 30-40 reps A: 40-60 reps.

Hanging mountain climber: B: hang from elbow straps 20-30 reps. I: hang from arms/hands 30-40 reps A: 40-60 reps.