Robin Gallant Workout + An Exclusive Gym Routine For 5 Day (Beginners)

Robin Gallant Workout –  Training for 5 consecutive days a week is one of the most popular and effective routines, which will generate more muscle mass.Top Robin Gallant Workout

Before embarking on a routine of this type, it will be understood that increasing the intensity of the workouts and working more with two muscular frames in each session is not the best way for the muscles to develop.

The following is information to assess about the benefits of the 5-day routine and what to know before starting any new training session.

3 Benefits of a 5-day training

1. Increase in volume

With training you will devote all the attention to one part of the muscles per day, so that each one has between 6 to 8 exercises per week.

A training like this high volume is very beneficial to stimulate the growth of muscle mass, which makes this weekly routine one of the preferred by those who train.

2. Recovery time

The muscles gain up to a week of rest with a workout of this type. That they do not recover will reduce their strength and thus make it impossible to lift much weight in the next session. If there is no weight, there is no muscle gain.

3. More variety

The training will not be boring because every day there will be different types of exercises.

3 Tips for before you start with the 5 day training

Tips for before you start with the 5 day training

Before starting the training the following steps will be remembered:

  1. To warm

It will warm up with low weight before starting any exercise to improve the flexibility of the muscles and increase blood flow, which will prevent injuries.

2. Drink water

Sufficient water will be drunk before and during training. It will begin to take one or two hours before starting.

3. Weight is not included

The weight to be included in each exercise will be based on the strength and resistance to pain of each person. If there is no pain, the training will not be giving results.

First day of training: chest

First day of training chest

1. Flat bench press with bar

  • Lie down on the bench and grab the bar with a width of shoulders.
  • Lower the weight until the shoulders are at 90 degrees and continue down to touch the chest.
  • Climb the bar without fully stretching the arms and without sticking your elbows.
  • Make 4 sets of 8 repetitions.

2. Bench press inclined with dumbbells

  • The bank will be tilted 45 degrees.
  • Take a dumbbell in each hand and raise it before going to bed.
  • Place the elbows on the sides at 90 degrees.
  • Fully stretch the arms up.
  • Return the dumbbells to the starting position.
  • Perform 4 sets of 8 repetitions each.

3. Dumbbell openings on incline bench

  • Rest your back on the bench and place the dumbbells up with arms outstretched and hands clasped.
  • Remove the dumbbells to the sides with the arms straight until the elbows are at 90 degrees.
  • Re-raise the dumbbells until the arm is stretched again.
  • Repeat 4 sets of 12 repetitions.

4. Crossing of pulleys for chest

  • Position yourself a little more ahead of the pulleys and with one foot in front of the other.
  • Grasp them with each hand and pull the cables with the arms straight and the elbows slightly bent towards the front. It will not be correct to catch momentum.
  • Return to the starting position and repeat the exercise.
  • Do 3 sets of 15 repetitions each.

5. Press inclined with bar

  • Take a full grip of the bar when lying down.
  • Remove the bar from the support and keep it above with the arms stretched.
  • Lower the bar to the upper chest and then lift it again.
  • Leave the bar again in the support when finished.
  • Do 3 sets of 12 repetitions.

6. Openings in pectoral contraction machine

  • Adjust the seat of the machine so that the elbows are at chest level.
  • First, grab the weights on one side and then the other to avoid injury.
  • Push the weight forward and the elbows down. Return to the starting position and repeat.
  • Keep your eyes straight ahead without leaning and your back straight throughout the exercise.
  • Perform 3 sets of 15 repetitions.

7. Lizards

Perform 3 sets of 15 to 20 repetitions for each one.

The second day of training: shoulders

The second Day of Training shoulders

1. Military press with standing bar

  • Arrange the feet at a slightly wider distance from the shoulders.
  • Take the bar keeping the elbows at 90 degrees and the wrists at shoulder height. This will be the initial position.
  • Raise the bar above the head as much as possible and return to the starting position.
  • Do 4 sets of 10 repetitions.

2. Lateral lifts with dumbbells

  • Keep the head aligned with the spine throughout the exercise and the torso slightly inclined.
  • Hold a dumbbell on each side of the body and lift them until they are at shoulder level, not forward, but at the sides.
  • Bend the wrist during the ascent so that the thumbs look down at the top of the movement.
  • Lower the dumbbells without letting them rest on the thighs.
  • Perform 4 sets of 12 to 15 repetitions.

3. Dumbbell shoulder press

  • Keep the dumbbells on the sides of the head with the palms in front and the elbows at 90 degrees, seated and with the back straight.
  • Lift the weights until you stretch your arms. Download them again.
  • Repeat 4 sets of 10 to 12 repetitions.

4. Front dumbbell shoulder lifts

Perform 4 sets of 8 repetitions each.

5. Rear dumbbell lifts

  • Exercise to be done upside down. Two dumbbells are raised on the sides in the form of a butterfly.
  • Do 4 sets of 12 to 15 repetitions.

6. Front elevations with bar

  • Take the bar with your hands spaced shoulder width apart.
  • Put one foot back to avoid bowing the body.
  • Bend your knees a little.
  • Lift the bar forward with the abdomen and buttocks tight, up to the height of the mouth. Lower slowly with the body straight and without swaying.
  • Do series of 10 to 12 repetitions.

7. Shrug with dumbbells

  • Stand up, shrug your shoulders holding a dumbbell in each hand.
  • Repeat 3 sets of 15 repetitions.

Third day of training: legs

Third day of training legs

1. Squats with dumbbells

Perform 4 sets of 8 repetitions each.

2. Leg press

With 4 sets of 10 to 12 repetitions will suffice. The back will be kept straight and the weight will be dropped in 3 seconds.

3. Squat Hack

  • Arrange the legs almost to the end of the support.
  • Perform 4 series with 10 repetitions.

4. Leg extensions

  • Exercise to work the quadriceps. If it is with a machine, first choose the weight. If not, it will only be necessary to sit and raise the legs with the weight itself.
  • There will be 3 sets of 15 repetitions.

5. Curl of legs lying down

Exercise for legs and glutes. There will be 3 sets of 15 repetitions each.

6. Heel lifts with machine

There will be 3 sets of 20 repetitions.

Fourth day of training: back

Fourth day of training back

1. Rowing with bar

  • Take the bar in front and stand up.
  • Lean a little forward and pull the bar towards the stomach.
  • Return it without leaving it on the ground. Repeat.
  • Do 4 sets of 8 to 10 repetitions.

2. Dominated with wide grip

Repeat 4 sets of 10 repetitions.

3. Pull to the chest with narrow grip

Perform 4 sets of 8 to 10 repetitions each.

4. Rowing T bar

There will be 4 series of 8 to 10 repetitions.

5. One-handed dumbbell rowing

Do 3 sets of 10 repetitions for each arm.

6. Back hyperextension

There will be 3 sets of 15 repetitions.

7. Pulley to the chest

Finish with 3 sets of only 15 repetitions.

Fifth day of training: arms

Fifth day of training arms

1. Curl with Z bar

Start with 4 sets of 12 to 15 repetitions.

2. Dumbbell curl sitting two hands

Perform 4 sets of 10 repetitions.

3. Alternative hammer-type biceps curl

There will be 4 series of 10 to 12 repetitions.

4. Preacher in machine or bicep curl in Scott machine

Do 3 sets of 10 to 12 repetitions.

5. Extensions in the high pulley with rope

There will be 4 series of 15 to 20 repetitions.

6. Extension of triceps to two hands with dumbbells

Do 4 sets of 12 to 14 repetitions.

7. French press with Z bar

Add 3 series of 12 to 15 repetitions.

8. Bench press with narrow grip

Finish the week with 3 sets of 15 repetitions.

If you liked this article, share it with your friends on social networks, so that you also know the gym routine of only 5 days.

Robin Gallant Workout and Routines

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