Intermediate 5 Day Plan, My Last Workout

For some reason I get asked a LOT from people / fans / friends / randoms for help putting together a gym routine for them. Of course I always make sure to adivse them of the patently obvious; Not a personal trainer, not a nutritionist, look at my fat ass why do you want my help with things?

That said, it keeps on happening. And frankly I am happy and flattered to help. I wish there had been more avenues of assistance for a dude named Adam Knight to turn to about 12 years ago when he started to really think "hey man, maybe I should hit the gym a bit and try to be built like a wrestler."

Here's a plan I just finished putting together for a young man in his early 20s with an amateur football background. Feedback would be appreciated.

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Make sure you stretch thoroughly everyday at least 5 - 10 mins, a whole body stretch. Even if working upper body only, stretch out legs and back as well. Limber is always good. On all excercises, try to keep your rest break between sets relatively short (45-60 seconds, or by counting your breaths). You want to get your Heart Rate back to just within a steady zone before pushing again. Constant elevated HR is the goal for fat loss. Take a rest day wherever and whenever you like. If this is Too Easy / Hard let me know and I will readjust.

DAY 1 - BACKWarmUp - 5-10 mins light cardio
Barbell Deadlift - 2 x 15; 4 x 8
T-Bar Row - 3 x 8
Dumbbell Row - 3 x 8
Wide Grip Pulldown - 3 x 8
Knee Lifts - 3 x Fail
Cardio - 20 mins

DAY 2 - LEGSWarmUp - 5-10 mins light cardio
Barbell Squat - 2 x 15; 4 x 8
Leg Press - 3 x 8
Hamstring Curl - 4 x 8
Calf Raises - 4 x 8
Decline Crunches- 3 x Fail
Cardio - 20 mins

DAY 3 - CHESTWarmUp - 5-10 mins light cardio
Decline Bench - 2 x 15; 2 x 8
Incline Bench (Barbell or Dumbbell) - 4 x 8
Dumbbell Incline Fly - 3 x 10
Standing Cable Fly - 3 x 10
Lying Leg Raises - 3 x Fail
Cardio - 20 mins

DAY 4 - SHOULDERSWarmUp - 5-10 mins light cardio
Overhead Press (Barbell / Dumbbell) - 2 x 15; 4 x 8
Wide Grip Upright Row - 3 x 8
Dumbbell Shrugs - 3 x 10
Bentover Dumbbell Fly - 3 x 10
Seated Side lateral Raise - 3 x 10
Back Hyperextension - 3 x Fail
Cardio - 20 mins

DAY 5 - ARMSWarmUp - 5-10 mins light cardio
Hanging Dips - 4 x 10 (or fail)
Standing Barbell Curl - 4 x 10
Close Grip Bench - 4 x 10
Preacher Curl - 4 x 10
Cable Tricep Extension- 3 x Fail
Cable Curls - 3 X Fail
Cardio - 20 mins

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Arms and cardio yesterday;

5 Mins Stationary Bike Warm up
5 Mins Static Stretching, Joint Loosening etc.
Hanging Dips - 4 x 10 (body weight)
Barbell Curls - 4 x 10 (115 lb)
Incline Dumbbell Tricep Extension - 4 x 10 (80 lb)
Hammer Curls - 10 + 8 + 8 + 7 (55 lb)
V-Bar Grip Pressdown - 4 x 15 ("160")
Standing Cable Curls - 4 x 12 ("120")
Hanging Knee Lift - 3 x 12
Ball Planks - 3 x 12 (Abdominal Superset)
X-Trainer - 45 mins, Intervals (751 cals)

Great pump, better sweat, felt great. Hit the stationary bike this morning for my 20 minute wake up call. Plus managed to actually prep my meals for today in advance, might actually stay on meal plan for the week - would be a nice change (sigh).

Please as always leave feedback below or message me your thoughts on this plan or anything you want. training hard for wrestling greatness as always with tentative plans for international travels in the future.

AK

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