5-10-5 Workout: Target Legs, Shoulders and Back

December 04, 2020

This 5 - 10 - 5 workout is technically a full-body workout with some cardio, but it will specifically target your legs, back, and shoulders.

The 5-10-5 format makes reference to the rep scheme. It includes:

Before the Workout:

Figure out the weight of the dumbbells. Gauge it based on your upper body strength.

For beginners: Start with 10 pounds

Intermediate: 20 - 25 pounds

Advanced: 35 pounds or more

Complete the rep scheme five times as fast as you can, with the best form and efficiency possible.

Remember: Each round consists of: 5 bent over rows, 10 dumbbell squats, and 5 shoulder presses.

Bent over rows: Squeeze your shoulder blades, and lift the dumbbells in a nice, clean way up to your shoulders. If the dumbbells are not that heavy, you can do a little curl before positioning for the squats.
Squats: Keep a nice posture and your chest up.
Shoulder presses: With your palms facing away from you, lift your arms keeping your chest up and your core braced.

To see the correct form for each of the exercises, check the video.

Were you able to complete the three rounds? Comment below!

As always, you can fuel your body and your workouts with any one of our delicious ABS Protein Pancakes Mixes.

Ashley Drummonds