Exercises

Strong Lifts 5x5 Exercises

1) Squat 5X5
2) Bench Press 5X5
3) Overhead Press 5X5
4) Barbell Rows 5X5
5) Deadlift 1X5

(Notes for 5x5)
-Always start with Squat. Go in order 1-5
-These will be done Monday/Wednesday/Friday (i.e. 3 days a week)
-Warm-up: 2 sets of 5 reps with empty bar, 1 set of 3 reps half weight; 3 total warm-up sets
-Rest 1 minute up to 5 minutes between sets
-Add 5lbs to each workout (10lbs for deadlift) day
-Aim for 5/5/5/5/5 each time if can’t complete reps and don’t reduce weight

Machine Exercises
Weight Assisted Pull ups
Leg Press
Cable Crossover
Cable Raises
Butterfly

Dumbbell Exercises
Bicep curls
Lateral Raises

Plyometrics
Planks
Side Planks
Pull ups
Pushups
Inverted Row
Dips
Frog Stand

Cardio
1) Running

Fitness Goals

1) 150 Push ups in 2 minute
2) 20 Pull ups in a row
3) 90 Sit-ups in 2 minutes
4) Run 8 minute mile/ 24 Minute 5k