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the gun show 2015
General
Advanced
Machine strength
Plan Details
The the gun show 2015 routine by dash_munich is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
target 50 minute a day workout, abs every day except legs
Routine detail
Tue
chest, abs
Est. 61 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Planks
3 Sets
Parallel Bar Hip Flexion
4 Sets x 25 Reps
Tabata Hill Climbers
1 Set
Any
bi's, back, abs
Est. 61 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Reverse Curls
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 25 Reps
Tabata Air Bike
1 Set
Planks
3 Sets
Any
shoulders, abs
Est. 39 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Tabula Jack Knives
1 Set x 8 Reps
Tabata Crunches
1 Set x 8 Reps
Any
tris, abs
Est. 47 min
6 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Planks
3 Sets
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Any
legs
Est. 41 min
5 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Leg Dips
4 Sets x 8 Reps
Cable Standing Leg Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
