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Gauntlet 10 weeks
General
Intermediate
Machine strength
Plan Details
The Gauntlet 10 weeks routine by justynm17 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Day are intermixable
Routine detail
Day 1
Chest Tris
Est. 78 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Day 2
Back Bi
Est. 76 min
11 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Pull-Up
1 Set x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Pull-Up
1 Set x 10 Reps
Dumbbell One-Arm Rear Row (Prone)
1 Set x 40 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Preacher Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 20 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 20 Reps
Day 3
Ham and shoulders
Est. 70 min
9 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Stability Ball Back Extension
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 20 Reps
Day 4
Legs
Est. 53 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Clean Pull
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Barbell Calf Raise
2 Sets x 20 Reps
Day 5
Gauntlet
Est. 73 min
20 exercises
Barbell Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12,10,8 Reps
Pull-Up
1 Set x 10 Reps
Dip
1 Set x 20 Reps
Push-Up
1 Set x 25 Reps
Dumbbell Hammer Curl
3 Sets x 10,8,6 Reps
EZ Bar Close Grip Curl
3 Sets x 12,10,8 Reps
Pull-Up
1 Set x 10 Reps
Dip
1 Set x 20 Reps
Push-Up
1 Set x 25 Reps
Dumbbell Seated Arnold Press
3 Sets x 10,8,6 Reps
Barbell Upright Row
3 Sets x 12,10,8 Reps
Pull-Up
1 Set x 10 Reps
Dip
1 Set x 20 Reps
Push-Up
1 Set x 25 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10,8,6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12,10,8 Reps
Pull-Up
1 Set x 10 Reps
Dip
1 Set x 20 Reps
Elevated Push-Up
1 Set x 25 Reps
