Loading...
rGm's personal
AUDIO TIP
General
Intermediate
None
Plan Details
The rGm's personal routine by rishiGmaharaj is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Hello Friends, this is my personal routine that I have designed for my own self. Felt some good changes so thought to share with community. Please add abs as per your convenience as they are not included in routine. do reply to me if you feel to make any changes to the routine ??
Routine detail
Mon
Arms #1
Est. 83 min
8 exercises
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 8 Reps
Small Rod Normal/Reverse Grip Press
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 24 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 24 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Tue
Legs
Est. 80 min
10 exercises
Glute Kickback (Kneeling)
4 Sets x 8 Reps
Bodyweight Side Lunge
4 Sets x 8 Reps
Bodyweight Squat
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
Wed
Chest
Est. 63 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Thu
Back
Est. 94 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Fri
Shoulders
Est. 65 min
8 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Push Press Behind the Neck
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Sat
Arms #2
Est. 72 min
8 exercises
Barbell Preacher Curl
5 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 8 Reps
Dumbbell Preacher Curl
5 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Dumbbell Tricep Kickback
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
