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Normal GYM Schedule
General
Intermediate
Dumbbell
Plan Details
The Normal GYM Schedule routine by lazyBoi is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Leg : Min Required muscle activation TAKE REST Chest+Bicep : Compund for armsx2 Back+Tricep : Compund for armsx2 Shoulder : Stressful but productive Arms : Truthfully arms day 2 KILLER TAKE REST
Routine detail
Day 1
LEG
Est. 44 min
6 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Day 2
CHEST+BICEPS
Est. 72 min
10 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Smith Machine Decline Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Day 3
BACK+TRICEPS
Est. 61 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Day 4
SHOULDER
Est. 55 min
8 exercises
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Barbell Military Press (Seated)
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Day 5
ARMS
Est. 56 min
8 exercises
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
