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Apr 11th 2023

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Gym Routine (Body Recomposition)

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8 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Strength Training Workout Routine which focuses on a single body part everyday. Feel free to add HIIT or Cardio workouts to help with fat loss. Drink loads of water and take 10k steps everyday! Happy Exercising :)

Chest 11 exercises, 1 hr 0 min

Walking	1x0 reps • 60s	rest: 60s
Push-Up	3x8 reps • 60s	rest: 60s
Dumbbell Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell Fly	3x8 reps • 60s	rest: 60s
Dumbbell Pullover	3x8 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell Incline Fly	3x8 reps • 60s	rest: 60s
Cable Mid Chest Crossover	3x8 reps • 60s	rest: 60s
Barbell Bench Press	3x8 reps • 60s	rest: 60s
Machine Fly	3x8 reps • 60s	rest: 60s
Stationary Bike	1x0 reps • 60s	rest: 60s

Back 15 exercises, 1 hr 25 mins

Walking	1x0 reps • 60s	rest: 60s
Pull-Up	3x8 reps • 60s	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps • 60s	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps • 60s	rest: 60s
Cable Pulldown (Underhand)	3x8 reps • 60s	rest: 60s
Cable Seated Row	3x8 reps • 60s	rest: 60s
Cable Elevated Row	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Row	3x8 reps • 60s	rest: 60s
Dumbbell Rear Delt Row	3x8 reps • 60s	rest: 60s
Dumbbell Deadlift	3x8 reps • 60s	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps • 60s	rest: 60s
Back Hyperextension	3x8 reps • 60s	rest: 60s
Superman	3x8 reps • 60s	rest: 60s
Cobra	3x8 reps • 60s	rest: 60s
Elliptical Training	1x0 reps • 60s	rest: 60s

Legs 15 exercises, 1 hr 29 mins

Walking	1x0 reps • 60s	rest: 60s
Bodyweight Squat	3x8 reps • 60s	rest: 60s
Barbell Squat	3x8 reps • 60s	rest: 60s
Machine Leg Extension	3x8 reps • 60s	rest: 60s
Machine Seated Leg Curl	3x8 reps • 60s	rest: 60s
Machine Leg Press	3x8 reps • 60s	rest: 60s
Machine Calf Press	3x8 reps • 60s	rest: 60s
Machine Leg Curl (Prone)	3x8 reps • 60s	rest: 60s
Dumbbell Walking Lunge	3x8 reps • 60s	rest: 60s
Bridge	3x8 reps • 60s	rest: 60s
Glute Kickback	3x8 reps • 60s	rest: 60s
Barbell Glute Bridge	3x8 reps • 60s	rest: 60s
Barbell Kneeling Squat	3x8 reps • 60s	rest: 60s
Seated Floor Hamstring Stretch	3x8 reps • 60s	rest: 60s
Glute Stretch	3x8 reps • 60s	rest: 60s

Shoulders 11 exercises, 1 hr 0 min

Rowing	1x0 reps • 60s	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps • 60s	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps • 60s	rest: 60s
Dumbbell Alternating Front Raise	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Lateral Raise	3x8 reps • 60s	rest: 60s
Dumbbell Shoulder Abduction	3x8 reps • 60s	rest: 60s
Cable Upright Row	3x8 reps • 60s	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps • 60s	rest: 60s
Machine Shoulder Press	3x8 reps • 60s	rest: 60s
Machine Reverse Fly	3x8 reps • 60s	rest: 60s
Walking	1x0 reps • 60s	rest: 60s

Arms 13 exercises, 1 hr 12 mins

Elliptical Training	1x0 reps • 60s	rest: 60s
EZ Bar Curl	3x8 reps • 60s	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps • 60s	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x8 reps • 60s	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps • 60s	rest: 60s
Dumbbell Tricep Extension	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps • 60s	rest: 60s
Barbell Preacher Curl	3x8 reps • 60s	rest: 60s
Cable Shoulder Extension	3x8 reps • 60s	rest: 60s
Cable Bicep Curl	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps • 60s	rest: 60s
Cable Rope Hammer Curl	3x8 reps • 60s	rest: 60s
Walking	1x0 reps • 60s	rest: 60s

Outside Activities (Jogging, Yoga) or take a rest day 2 exercises, 4 mins

	Running	1x0 reps • 60s	rest: 60s
	Yoga	1x0 reps • 60s	rest: 60s

Core 10 exercises, 58 mins

Treadmill Running	1x0 reps • 60s	rest: 60s
Plank	3x8 reps • 60s	rest: 60s
Leg Raise	3x8 reps • 60s	rest: 60s
Abdominal Pendulum	3x8 reps • 60s	rest: 60s
Weight Plate Russian Twist	3x8 reps • 60s	rest: 60s
Weighted Trunk Rotation	3x8 reps • 60s	rest: 60s
Dumbbell Side Bend	3x8 reps • 60s	rest: 60s
Dumbbell Wood Chop	3x8 reps • 60s	rest: 60s
Parallel Bar Hip Raise	3x8 reps • 60s	rest: 60s
Parallel Bar Leg Raise	3x8 reps • 60s	rest: 60s