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Gym Crew
General
Beginner
Machine strength
Plan Details
The Gym Crew routine by antonioduncombe is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 52 min
8 exercises
Cable Cross-Over
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Wed
Back & Biceps
Est. 54 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Fri
Shoulders & Legs
Est. 64 min
10 exercises
Cable Shoulder Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Sat
Abs
Est. 49 min
8 exercises
Cable Rotation (Stability Ball)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Decline Bench Knee Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
