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Weekly Gainz+ Daily Gym Workouts by Muscle Group
General
Beginner
Dumbbell
Plan Details
The Weekly Gainz+ Daily Gym Workouts by Muscle Group routine by Mrs.Emily_Erikson is a 9 day workout plan. It is a beginner level plan to achieve general fitness goals.
I did these workouts when I was just starting out. Try to do the ab workout every day! Also has one easier workout for the days where the gym seems impossible and/or you're short for time. All workouts should be under 1.5 hours. I liked to start with 10-15 minutes of cardio for a warm up too!
Routine detail
Day 1
Daily Ab workout
Est. 44 min
11 exercises
Toe Touches
2 Sets x 20 Reps
Oblique Crunch
2 Sets x 15 Reps
Leg Raise
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 25 Reps
Reverse Crunch
2 Sets x 25 Reps
Penguins (heel touches)
2 Sets x 30 Reps
Dumbbell Side Bend
2 Sets x 10 Reps
Crunch
2 Sets x 30 Reps
Weight Plate Russian Twist
2 Sets x 25 Reps
Weighted Hanging Knee Raise
2 Sets x 15 Reps
Plank
1 Set
Day 1
Legs
Est. 47 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Squat
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Day 2
Chest/Arms
Est. 57 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Arnold
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Field Goal Post
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Day 3
Thicc Booty
Est. 75 min
9 exercises
Barbell Squat
4 Sets x 20 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 12 Reps
Bridge
4 Sets
Glute Kickback (Kneeling)
4 Sets x 20 Reps
Clam
4 Sets x 20 Reps
Machine Hip Abduction
4 Sets x 20 Reps
Machine Hip Adduction
4 Sets x 20 Reps
Banded Abductions
1 Set x 100 Reps
Day 4
Arms
Est. 63 min
8 exercises
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 12 Reps
Dumbbell Upright Row
5 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 5
Shoulders/Back
Est. 63 min
8 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Alternating Shoulder Press
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Day 6
Lower Body
Est. 56 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Pulse Squat
4 Sets x 12 Reps
Sumo Squat
4 Sets x 12 Reps
Glute Kickback (Kneeling)
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 12 Reps
Courtesy Lunge
4 Sets x 12 Reps
Day 7
Arms/Shoulders
Est. 63 min
8 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Day 8
Take it Easy
Est. 41 min
7 exercises
Bridge
2 Sets
Glute Kickback (Kneeling)
2 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 20 Reps
Push-Up
2 Sets x 20 Reps
Dumbbell Alternating Seated Curl
2 Sets x 20 Reps
Crunch
2 Sets x 20 Reps
Bodyweight Squat
2 Sets x 20 Reps
