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Gym Routine Full Body Rotation
General
Beginner
Machine strength
Plan Details
The Gym Routine Full Body Rotation routine by dsrrules is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Usually we go Back workout then legs then chest then rest day or cycle repeat then rest day Either 3+ rest or 3+3+ rest Any exercise under one hour, you add an abs workout either 1 or 2 alternatively
Routine detail
Day 1
Back / Biceps / Shoulders
Est. 73 min
11 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Day 2
Legs
Est. 32 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Day 3
Chest / Triceps
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 4
Back / Biceps / Shoulders 2
Est. 71 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Day 5
Chest / Tri 2
Est. 46 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Day 6
Abs 1
Est. 35 min
6 exercises
Air Bike
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Day 7
Abs 2
Est. 25 min
4 exercises
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
