PRT GYM Routine 19 May-29 july

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PRT GYM Routine 19 May-29 july - JEFIT

PRT GYM Routine 19 May-29 july

General

Advanced

Dumbbell

Plan Details

The PRT GYM Routine 19 May-29 july routine by M S O is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Day 1

shoulder, triceps, forearm, lower leg, ABS

Est. 112 min

18 exercises

Dumbbell Alternating Press (Palms In)

3 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Weight Plate Shrug

3 Sets x 20 Reps

Machine Shoulder Press

3 Sets x 10 Reps

Dumbbell Alternating Tricep Kickback

3 Sets x 10 Reps

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 10 Reps

Weighted Bench Dip

3 Sets x 10 Reps

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 10 Reps

Dumbbell One-Arm Reverse Curl

3 Sets x 10 Reps

Dumbbell Pronation (Side-Lying)

3 Sets x 10 Reps

Machine Single-Leg Calf Press

3 Sets x 10 Reps

Single-Leg Calf Raise

3 Sets x 10 Reps

Decline Crunch

3 Sets x 10 Reps

Bench Leg Pull-In

3 Sets x 10 Reps

Dumbbell Side Bend

3 Sets x 10 Reps

Seated Leg Tuck

3 Sets x 10 Reps

Parallel Bar Hip Raise

3 Sets x 10 Reps

Day 2

Chest, biceps, upper legs, glute, ABS

Est. 110 min

18 exercises

Push-Up (Wide Hand)

3 Sets x 10 Reps

Leverage Decline Chest Press

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Concentration Curl

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Hammer Curl

3 Sets x 10 Reps

Weight Plate Reverse Curl

3 Sets x 10 Reps

Machine Leg Press (Narrow Stance)

3 Sets x 10 Reps

Dumbbell Plie Squat

3 Sets x 10 Reps

Posterior Lower Leg Stretch

3 Sets x 10 Reps

Glute Kickback (Kneeling)

3 Sets x 10 Reps

Hip Extension (Standing)

3 Sets x 10 Reps

Bridge

3 Sets

Air Bike

3 Sets x 10 Reps

Oblique Crunch

3 Sets x 10 Reps

Alternating Heel Touch

3 Sets x 10 Reps

Day 3

Relax - cardio

Est. 0 min

0 exercises

This day is empty

Day 4

Back, triceps, forearm, lower leg, ABS

Est. 138 min

23 exercises

Machine Assisted Chin-Up

3 Sets x 10 Reps

Leverage Machine Iso Row

3 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip)

3 Sets x 10 Reps

Assisted Hyperextension

3 Sets x 10 Reps

Dumbbell Alternating Tricep Kickback

3 Sets x 10 Reps

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 10 Reps

Weighted Bench Dip

3 Sets x 10 Reps

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 10 Reps

Dumbbell One-Arm Reverse Curl

3 Sets x 10 Reps

Dumbbell Pronation (Side-Lying)

3 Sets x 10 Reps

Single-Leg Calf Raise

3 Sets x 10 Reps

Machine Single-Leg Calf Press

3 Sets x 10 Reps

Knee to Chest to Leg Raise

3 Sets x 10 Reps

Ab Draw Leg Slide

3 Sets x 10 Reps

Bent Knee Hundreds

3 Sets x 10 Reps

Decline Bench Alternating Knee Raise

3 Sets x 10 Reps

Decline Bench Alternating Leg Raise

3 Sets x 10 Reps

Decline Bench Leg Raise with Hip Thrust

3 Sets x 10 Reps

Decline Reverse Crunch

3 Sets x 10 Reps

Double Leg Hundreds

3 Sets x 10 Reps

Bench Oblique Crunch

3 Sets x 10 Reps

Side Bridge

3 Sets

Hanging Knee Raise (Rotational)

3 Sets x 10 Reps

Day 5

shoulder, biceps, upper leg, glutes

Est. 83 min

13 exercises

Dumbbell Alternating Press (Palms In)

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Machine Leg Press (Narrow Stance)

3 Sets x 10 Reps

Hip Extension (Standing)

3 Sets x 10 Reps

Weight Plate Shrug

3 Sets x 10 Reps

Weight Plate Reverse Curl

3 Sets x 10 Reps

Glute Kickback (Kneeling)

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Hammer Curl

3 Sets x 10 Reps

Posterior Lower Leg Stretch

3 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise

3 Sets x 10 Reps

Dumbbell Concentration Curl

3 Sets x 10 Reps

Dumbbell Plie Squat

3 Sets x 10 Reps

Day 6

Relax - cardio

Est. 0 min

0 exercises

This day is empty

Day 7

Chest, Triceps, forearm, lower leg, ABS

Est. 109 min

18 exercises

Machine Fly

3 Sets x 10 Reps

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 10 Reps

Dumbbell Pronation (Side-Lying)

3 Sets x 10 Reps

Bench Leg Pull-In

3 Sets x 10 Reps

Leverage Decline Chest Press

3 Sets x 10 Reps

Dumbbell Alternating Tricep Kickback

3 Sets x 10 Reps

Dumbbell One-Arm Reverse Curl

3 Sets x 10 Reps

Decline Crunch

3 Sets x 10 Reps

Push-Up (Wide Hand)

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 10 Reps

Machine Single-Leg Calf Press

3 Sets x 10 Reps

Seated Leg Tuck

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Three Bench Dip

3 Sets x 10 Reps

Single-Leg Calf Raise

3 Sets x 10 Reps

Dumbbell Side Bend

3 Sets x 10 Reps

Parallel Bar Hip Raise

3 Sets x 10 Reps

Day 8

Back, biceps, Upper leg, glutes, ABS

Est. 98 min

16 exercises

Leverage Machine Iso Row

3 Sets x 10 Reps

Dumbbell Concentration Curl

3 Sets x 10 Reps

Dumbbell Plie Squat

3 Sets x 10 Reps

Air Bike

3 Sets x 10 Reps

Machine Assisted Chin-Up

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Machine Leg Press (Narrow Stance)

3 Sets x 10 Reps

Hip Extension (Standing)

3 Sets x 10 Reps

Assisted Hyperextension

3 Sets x 10 Reps

Weight Plate Reverse Curl

3 Sets x 10 Reps

Glute Kickback (Kneeling)

3 Sets x 10 Reps

Alternating Heel Touch

3 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Hammer Curl

3 Sets x 10 Reps

Posterior Lower Leg Stretch

3 Sets x 10 Reps

Oblique Crunch

3 Sets x 10 Reps

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PRT GYM Routine 19 May-29 july

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