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Gibby's Beginner Routine
General
Beginner
Machine strength
Plan Details
The Gibby's Beginner Routine routine by JohnBGibby is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Based on Jefit Built-in Bulking Routine For Beginners, this workout focuses on getting a multitude of exercises into a professional's busy schedule. Follow this workout and you can have your weekends to yourself, and productive lunches.
Routine detail
Mon
Shoulders
Est. 45 min
7 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Tue
Legs
Est. 35 min
5 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Wed
Chest and Triceps
Est. 69 min
10 exercises
Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Machine Dip
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Thu
Back, Biceps, and Forearm
Est. 41 min
6 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Hip Flexor Stretch
3 Sets x 8 Reps
Sat
Abs
Est. 66 min
10 exercises
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
Leg Raise
3 Sets x 16 Reps
Hip Raise
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Alternating Leg Bridge
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Cable Reverse Crunch
3 Sets x 8 Reps
