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Home Gym
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General
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Plan Details
The Home Gym routine by mjconnor is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest, Triceps, Abs
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 8,8,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable High Pulley Tricep Extension
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Bench Dip
4 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Day 2
Legs
Est. 0 min
7 exercises
Barbell Squat
5 Sets x 12,8,8,8,8 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Dumbbell Romanian Deadlift
4 Sets x 12 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 15 Reps
Cable Standing Leg Curl
3 Sets x 12 Reps
Sit-Up
3 Sets x 25 Reps
Day 3
Shoulders & Abs
Est. 0 min
8 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Barbell Landmine Kneeling One-Arm Press
4 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Day 4
Back, Biceps
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 15 Reps
Pull-Up
4 Sets x 5 Reps
Barbell Landmine Double Arm Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Day 5
Whole Body
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
