THE ULTIMATE 5 DAY HOME WORKOUT SPLIT

Lose Fat. Gain Muscle.

If you have the same goal as mine, feel free to chime in.

I have prepared a weekday-approved workout sets that I personally follow from Mondays through Fridays, and these are strategically set to target muscles of the same area.

Depending on your strength, you can choose weights of your preference. I started with 1 KG weights back in 2016 when I started conceptualizing this out, and have moved on upwards from then on, to give you an insight.

The number of sets and repetitions are totally up to you too.

Initially, I began with 10 repetitions and 3 sets of each. Now I do 4 sets of 20 repetitions.

If you do not know where to start yet, you can first determine which goal you’d like to achieve.

Do you aim to maintain your current frame? Perhaps do 3 sets of 5-8 repetitions.

Do you aim to gain muscle? Perhaps do 3 sets of 10-12 repetitions.

Do you aim for endurance? Perhaps do 3-4 sets of 15-20 repetitions.

P.S.

If you aren’t sure how the exercises are executed, Google and YouTube offers a shit ton of tutorials on how.

DISCLAIMER:

While I did mention that this is supposedly a home workout, in reality, you may also follow these in the gym.

And without further ado, let us jump right in to it! Let’s get it on!

 


 

MONDAY

 

Biceps

Barbell/Dumbbell Curl

Hammer Curl

Preacher Curl

Overhead Press

Horizontal Curl

 

Triceps

Overhead Extension

Kick Back

Skull Crushers

Wall Push-Up

Dips

 


 

TUESDAY

 

Diastasis Recti

Glute Bridge

Reverse Plank

Inhale Sip

Kegels

Wall Sit

Side Plank

Wall Plank

Single Leg Dead Lift

Side Ankle Reach

Side Weights Bend

 

Lower Abdomen

Leg Lifts

Alternating Leg Lifts

Reverse Twists

Scissors

Bicycle

Climbers

 


 

WEDNESDAY

 

Back

One-Arm Dumbbell Row

Wide-Grip Lateral Pull-Down

Bent Over Barbell Row

Bent Over T Raise

Dead Lift

 

Chest

Chest Press

Chest Fly

Around The World

Y Raise

Cross Over

 


 

THURSDAY

 

Butt

Lunge

Pulse Squat

Glute Kick Back

Kettle Bell Swing

Step Up

Carving Curtsy

 

Calves

Basic Calf Raise

Internal Calf Raise

External Calf Raise

 

Thighs

Side Leg Raise

Floor Side Leg Raise

Side Plank & Leg Raise

Side Lunge

 


 

FRIDAY

 

Shoulders

Circles – 1 Minute

Side Lateral Arm Raise

Bent Over Reverse Fly

Alternate Front Raise

Military Dumbbell Press

90-Degree Lateral Raise

Elbow Squeeze

 


 

I hope this helped you with your goals! Let me know in the comments if you have any questions!

 

From,

Fae

FOREWORD

Hello, fellas!

You’ve somehow stumbled upon my digital corner in the Internet.

After much procrastination, I’ve finally mustered enough courage to start my very own blog.

Ironically though, I was always compelled to write. I say compel, (v. to cause to give in to pressure) because my creative juices aren’t the kind to flow out naturally.

I am not the ‘I can’t not write’ type.

In fact, somewhere, somehow, and as you’re reading, I’m surely experiencing several episodes of writer’s block that’s more frequent than how many times you can say “EH HUEH!” repetitively, in a minute. (It’s a BretmanRock expression, in case you wonder. So fun to say!)

There is also a point in time where I stopped writing. It was a total halt. If I were to be a hypocrite, I’d say, life happened, and that days took a toll on me. Of course, those are my lame excuses. I am not a good writer anyway. (Woah, I unbelievably can’t seem to run away from yet another excuse, eh?)

Although, I always had the inclination to write. You see, there’s a very finite line between them – being compelled to write, and having the inclination to write.

In my pre-teen, I was the girl in class who makes poetries and funny articles for the sake of, I don’t know, overcoming boredom? Yet I take delight in it. Back then, (Ugh, what a way to give away my age!), we didn’t have much technology going on around.

In college, I was the classmate who enjoys proofreading projects, if not coming up with scripts. Also considering the fact that I took up Mass Communication, perhaps added fuel to the fire.

In my years of being in the executive world, I get requests from colleagues and from people of the past *insert sci-fi background music* to do technical writing on their behalf – either because they wanted to move up the corporate ladder, or they needed to send a resignation notice, and the likes. I still get them until today.

Coincidentally, I also kick-started my freelancing career by ghostwriting two e-books, which then blossomed into creating business proposals, drafting sales & marketing letters, doing product descriptions, curating website contents, and finalizing blog posts.

Oh, the days.

So, you see, writing had always been there. I didn’t notice even if it’s right before my very eyes. I had all the opportunities and reasons to write. But I never took it too seriously.

And so, that changes today.

Yet here I am, still starting out as an amateur.

Years of writing is not enough for me. Not if I never shared any of them anyhow. This will serve as the beginning of my practice. How am I doing so far?

Why Fae Flutterby?

Flutterby is a play on words, thereby known as Spoonerism, of the word ‘butterfly’.

To me, Flutterby, kind of, means, a combination of frolicsome, fair, fabulous, fluttering, and, I don’t know what else, maybe fajitas? But you get the idea.

My name, Fae, on the other hand, according to my mother, means a little fairy. So although I am nowhere near being little now, I still took it to heart, and loved fairies and butterflies, ever since.

And because I obviously have an indisputable attachment to the letter F, plus Allove Alliterations (You saw what I did there, didn’t you? Haha! I love Alliterations!) – well, voila!

Fae Flutterby is born.

From hereon, I will be publishing my interests, merely living my mundane life, documenting my thoughts, opinions, and reminders for myself to look back to, in time.

My blog will be comprised of the following categories I have listed down below. In the long run I may niche them down further, or combine them up in larger classifications. Who knows? So I hope you come find out with me.

Fun – Leisure. Travel. Adventure. They all fall under this category.

Food – I am an organicaholic – as I like calling myself so much. I love whole foods, and fresh ones. I will share all the healthy recipes I know, and maybe restaurants I visit that are great finds!

Fitness – Workout routines I personally chose to partake on.

Fashion – I barely know anything about fashion, but I will try my best to come up with stuff that’s related to this.

Frets & Flats – Music. I play the guitar and sing. I also wanted to learn how to play the piano. Maybe I’ll post some of my practices in here if it isn’t too annoying? Hah!

Flow & Fluency – Notes. Poems. Stories. Literary. Quotes. – Anything I have written in the past, or felt like scribbling down will be in here.

Freelancer Fae – Ah. This beauty. I am a fully-fledged freelancer too, by the way. Anything about freelancing, I will share with you through this section.

I know this is very diverse, and it may seem too daunting and a little too overflowing. But why not try?

It’s 2018! Execute!

Happy reading!

 

From,

Fae