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Apartment Gym Workout
General
Intermediate
Machine strength
Plan Details
The Apartment Gym Workout routine by rcrdoeva is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This workout consist of some basic machinery and dumbbells found in most apartment complex gym. I personally add an abs workout on Tuesdays and Thursdays. I do rest on Saturday and Sunday. You may add cardio on those days.
Routine detail
Mon
Day 1
Est. 70 min
10 exercises
Push-Up
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 10 Reps
Cable Deadlift
3 Sets x 10 Reps
Cable Seated Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Cable Incline Pulldown (Supine)
3 Sets x 10 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 10 Reps
Tue
Day 2
Est. 53 min
5 exercises
Walking
1 Set
Elliptical Training
1 Set
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Wed
Day 3
Est. 64 min
9 exercises
Dumbbell Reverse Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Reverse Fly
3 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Bridge
3 Sets
Cable Cross-Over
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable Wrist Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 10 Reps
Thu
Day 4
Est. 53 min
5 exercises
Walking
1 Set
Elliptical Training
1 Set
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Fri
Day 5
Est. 71 min
10 exercises
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Dumbbell High Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 20 Reps
