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Gabes Gun Factory
General
Beginner
Dumbbell
Plan Details
The Gabes Gun Factory routine by olbs is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Gain muscle and train for 4:30 km's over a 6 km race in 3 months
Routine detail
Day 1
Rest
Est. 36 min
5 exercises
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Day 2
Arms
Est. 161 min
12 exercises
Clean and Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Barbell Tricep Press (Supine)
4 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 3
6 k Tempo Day
Est. 62 min
1 exercise
Treadmill Running
1 Set
Day 4
Easy Day
Est. 123 min
2 exercises
Yoga
1 Set
Walking
1 Set
Day 5
Chest and Upper Back
Est. 150 min
11 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Deadlift
4 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Pull-Up
4 Sets x 12 Reps
Treadmill Running
1 Set
Plank
3 Sets
Day 6
Interval Day
Est. 123 min
2 exercises
Running
1 Set
Running
1 Set
Day 7
Lower Back and Legs
Est. 145 min
9 exercises
Treadmill Running
1 Set
Plank
3 Sets
Dumbbell Lunge
4 Sets x 30 Reps
Smith Machine Squat
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Nordic Hamstrong
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 15 Reps
