Get in Shape for the Summer

Duration:

This program lasts 6 weeks. The program is to be performed 3 times a week, Monday, Wednesday, and Friday. This program is best-suited for, beginner and intermediate lifters.

Introduction:

The 5x5 routine is a simple, yet extremely effective workout program. The basis of the program is performing, 5 reps for 5 sets. This program focuses on compound exercises that involve two or more joint movements and more than one muscle group such as, squats, bench press, dumbbell rows, pull-ups, military press, and shrugs. Compound exercises normally work more than one muscle group, compared to isolation exercises that involves only one joint movement and works one muscle group.

Compound exercises are better to develop strength, power, and muscle mass. They are also more efficient because they work more than one muscle group at a time. Since you are using more than one muscle group, compound exercises allow you to use more weight. For these reasons, we will be using only compound exercises in this program, although you can add a few isolations exercises at the end of your workouts if you wish. With this routine, you be able to get in shape, lose weight, and gain muscle if you follow through with the directions.

Exercises:

Pick five exercises out of the list below, make sure that altogether, the exercises that you pick workout your whole body. If you are not sure how to perform an exercise, you can find instructions, here. Try to pick at least one exercise from each group, legs, back, chest, and shoulders.

Legs:

Barbell Back Squats

Front Squats

Back:

Deadlifts

Dumbbell Rows

Barbell Rows

Chest:

Barbell Bench Press

Dumbbell Bench Press

Incline Bench Press

Shoulders:

Pull-Ups/Chin-Ups

Shrugs

Dumbbell Press

Adding Weight: