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5x5 Workout B Part of the StrongLifts 5×5 Beginner Strength Training Program by Mehdi program. This workout has never been performed.

Description

Workout B Squat 5x5 Overhead Press 5x5 Deadlift 1x5 Pull-ups/Chin-ups 3xF Pull-ups/Chin-ups. Alternate Pull-ups (palms away) with Chin-ups (palms facing) every workout B. If you can’t do 1 rep: increase your Pull-up strength first.

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Exercise Routine

You need a Flash plugin to view this player	Squats - Barbell Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your...Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position. Don't lean over or curve your back forward! You can use a Belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 5 reps Set 2 - 5 reps Set 3 - 5 reps Set 4 - 5 reps Set 5 - 5 reps
You need a Flash plugin to view this player	Shoulder Press - Barbell, Standing Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep y...Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest or chin (depending on what is comfortable). Some experts believe lowering the bar to your chest is too low and strains the shoulders too much. Can also be done seated or with dumbbells. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 5 reps Set 2 - 5 reps Set 3 - 5 reps Set 4 - 5 reps Set 5 - 5 reps
	Romanian Deadlift Put a barbell in front of you on the ground. Standing on a box if needed, grab the dumbbell with ...Put a barbell in front of you on the ground. Standing on a box if needed, grab the dumbbell with a little wider than shoulder width grip. Bend the knees slightly. The position should be shins vertical, hips back and back straight. Keeping your back completely straight at all times, use your hips to lift the bar. The movement should not be fast but steady and under control. The arms should remain straight. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement. Start with light weights to get used to it and be careful! Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 5 reps
	Pullups Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your...Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help on the last few reps. You can also add weight by using a special Dip Belt. Exercise description by Bodybuilding.com (less) Routine: Not available Not available Not available
	Chin-Ups Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches a...Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! Using this grip works more of your biceps than your back or lats. Exercise image and description by Bodybuilding.com (less) Routine: Not available Not available Not available
	Plank Hold Lying face down on the floor tuck your toes into the ground and place your elbows on the ground t...Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight stomach raise your body up off the ground and hold this position. Exercise description and photo by Michael Diebler. (less) Routine: Set 1 - 30 reps Set 2 - 30 reps Set 3 - 30 reps

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