Home > Manufacturers > Product Categories > Page Title 5x5 Weightlifting Program - 12 Weeks: Do 5 sets of 5 reps, resting 90 second between sets and 3 min per exercises Weight: Start 70% and add on some weight every week Dont forget to Warm up and Stretch. Monday   Biceps: Weighted Chiups                Calf : Standing Calf Raises, single-leg standing calf raise                Shoulders: Military Press, Lateral Dumbbell Raise, Rear Delt Row                Triceps: French Press Tuesday  Back: Pullups                Chest: Chest Dips                Quadriceps: Squats                Hamstrings Lying leg Curls Wen        OFF OFF Thursday Biceps: Preacher Curls                Calf : Seated Calf Raises, Barbel Calf Raises                Shoulders: Dumbbell Lateral Raise                Triceps: Cable Triceps Push-Down Friday     Back: T-Bar Bent-over Row                Chest: Bench Press                Quadriceps: Dead Lift                Hamstrings Lying leg Curls