On this page are the 5 weight lifting workouts that can be done over 1 week. If you're not up to 5 day/weeker go to the 3 day/week Free Workout Routines

We recommend using these weight lifting workouts only if you are currently taking a well planned supplement course. If you are not this workout will be too demanding and result in over training, eventual muscle loss and possibly injury! The best way of using supplementation to enhance your physicality is to use a legal supplement stack that has steroid like properties. Click this banner below to learn more.

The 5 day per week weight lifting workouts with a well planned supplement course will result in gains far superior to a 3 day per week routine without supplementation, but not every one wants to take a training supplement. I would remind you that virtually every world class athlete in the world supplements their diet with a legal supplement (and some illegal). However, if you are not using a supplement and do not plan on starting one we recommend using the 3 day per week workout which can be found here: Free Workout Routines

Five Day Per Week Weight Lifting Workouts

Day One - Chest

Exercise	Sets	Reps
Flat bench press	5	4-8
Incline bench press	4	4-8
Decline bench press	4	4-8
Dumbbell flyes	4	4-8

Day Two - Back

Exercise	Sets	Reps
Lat pulldowns	5	6-8
Wide grip chins	4	6-8
Bent over dumbbell row	4	6-8
Seated cable row	4	6-8

Continue on to days 3-5

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