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Ryan Humiston's Gym Plan*
General
Advanced
Machine strength
Plan Details
The Ryan Humiston's Gym Plan* routine by Bbell1122 is a 21 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Fucked From the Start Arm Day
Est. 0 min
12 exercises
Rest Pause Rope Extensions
2 Sets x 100 Reps
Partial Overhead Tricep Extensions
3 Sets x 20 Reps
Dumbbell Skull Crusher on Incline
3 Sets x 20 Reps
Overhead Cable French Press
3 Sets x 20 Reps
Slightly Bent Over Cable French Presses
3 Sets x 20 Reps
Slow Barbell Close Grip Bench Press
1 Set
Straight Bar Cable Curls
2 Sets x 100 Reps
Close Grip Preacher Curls
3 Sets x 20 Reps
EZ Bar Drag Curls
3 Sets x 20 Reps
EZ Bar Cable Curls Reverse Grip
3 Sets x 20 Reps
EZ Bar Close Grip Cable Curls
3 Sets x 20 Reps
Incline DB Curl Slow
3 Sets
Day 2
Fucked From the Start Shoulder Day
Est. 0 min
10 exercises
Bus Driver
2 Sets x 100 Reps
Machine Side Lateral Partial at Top
2 Sets x 20 Reps
Machine Side Lateral Raise
2 Sets x 20 Reps
Machine Side Lateral Partial at Bottom
2 Sets x 20 Reps
Machine Side Lateral Hold
2 Sets
Rear Delt Cable Fly with Variations
6 Sets x 20 Reps
Smith Press Rest Pause
3 Sets x 20 Reps
Straight Bar Cable Front Raise
9 Sets x 10 Reps
Machine Rear Delt Fly
3 Sets x 20 Reps
Seated Dumbbell Side Lateral Raise
3 Sets x 20 Reps
Day 3
Fucked From the Start Back Day
Est. 0 min
8 exercises
T Bar Row
2 Sets x 100 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Double Handle Bent Over Seat Cable Rows
3 Sets x 20 Reps
Seated Cable Mid Trap Shrug
3 Sets x 15 Reps
Dynamic Seated Cable Row
3 Sets x 20 Reps
Lying Dumbbell Row
3 Sets x 20 Reps
Seated Dumbbell Shrugs
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Day 4
Fucked From the Start Chest Day
Est. 0 min
8 exercises
High Cable Fly
1 Set x 100 Reps
Low Cable Fly
1 Set x 100 Reps
Smith Machine Slight Incline
6 Sets x 10 Reps
Machine Chest Fly
9 Sets x 20 Reps
Barbell Decline Bench Press
3 Sets x 20 Reps
Dumbbell Flyes Partials
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
Seated Knee Raise
2 Sets x 50 Reps
Day 5
Fucked From the Start Leg Day
Est. 0 min
8 exercises
Machine Leg Extension
6 Sets x 50 Reps
Barbell Sumo Deadlift
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
3 Way Seated Calf Raises
4 Sets x 20 Reps
Ant. Tib on Lying Leg
3 Sets x 20 Reps
Machine Leg Press (Wide Stance)
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Plate Calf Raises
3 Sets x 20 Reps
Day 6
BFGS Arm Day
Est. 0 min
13 exercises
Reverse Grip Cable Curls
4 Sets x 20 Reps
Close Grip Cable Curls
4 Sets x 20 Reps
Wide Grip Cable Curls
4 Sets x 20 Reps
Wide Grip Drag Curls
4 Sets x 20 Reps
Partial Rope Extensions (Top)
4 Sets x 30 Reps
Partial Rope Extensions (Bottom)
4 Sets x 30 Reps
Full ROM Rope Extensions
4 Sets x 30 Reps
Close Grip Push Ups
4 Sets
EZ Bar Close Grip Curls
3 Sets x 20 Reps
EZ Bar Drag Curls
3 Sets x 20 Reps
Seated French Press
3 Sets x 20 Reps
45 Degree Skull Crushers
3 Sets x 20 Reps
Cable Seated Shrug
3 Sets x 8 Reps
Day 7
BFGS Shoulder Day
Est. 0 min
10 exercises
Machine Partial Rear Delt
4 Sets x 20 Reps
Machine Rear Delt
4 Sets x 20 Reps
Bent Over Rear Delts
4 Sets x 20 Reps
High Rope Rotations
4 Sets x 20 Reps
Front Raise W/ Seperation
4 Sets x 20 Reps
Around the Worlds
4 Sets x 20 Reps
Partial Side Lateral Raise
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Side Lateral Raise Pause
3 Sets
Dumbbell Shoulder Shrug
3 Sets x 25 Reps
Day 8
BFGS Back Day
Est. 0 min
12 exercises
Reverse Grip Pulldowns Elbows Fixed
4 Sets x 20 Reps
Pronated Med Grip Pulldown Elbows Fixed
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Wide Grip Trap Pulls
4 Sets x 20 Reps
Bent Over Lat Rows
4 Sets x 20 Reps
Bent Over Lat Row W/ Extension at Top
4 Sets x 20 Reps
Strict Cable Row W/ Slight Lean
4 Sets x 20 Reps
Trap Row
4 Sets x 20 Reps
Barbell Shrug
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 20 Reps
Pull-Up
3 Sets x 20 Reps
Partial Pull Up
3 Sets x 20 Reps
Day 9
BFGS Chest Day
Est. 0 min
14 exercises
Barbell Incline Bench Press
4 Sets x 20 Reps
Coffin Press
4 Sets x 20 Reps
Wide Grip Push Ups
1 Set
Standard Push Ups With Arc
1 Set
45 Degree DB Press
4 Sets x 20 Reps
Barrel Press
4 Sets x 20 Reps
Dumbbell Partial Flyes
4 Sets x 20 Reps
Dumbbell Fly
4 Sets x 20 Reps
High Cable Fly
3 Sets x 20 Reps
Mid Cable Fly
3 Sets x 20 Reps
Low Cable Fly
3 Sets x 20 Reps
Decline Crunch
1 Set
Decline Partial Crunch
1 Set
Oblique Twist
1 Set
Day 10
BFGS Leg Day
Est. 0 min
12 exercises
Hack Squat Feet Together
3 Sets x 20 Reps
Hack Squat Heels Together
3 Sets x 20 Reps
Half Hack Squat Feet Wide(Bottom)
3 Sets x 20 Reps
Hack Squat
3 Sets x 20 Reps
Lying Leg Curl Point Toes
4 Sets x 20 Reps
Lying Leg Curl Pull Toes to Shin
4 Sets x 20 Reps
DB Stiff Leg Romanians
4 Sets x 20 Reps
Glute Hyperextension
3 Sets x 30 Reps
Smith Calf Raise Regular
4 Sets x 20 Reps
Smith Calf Raise Toes In
4 Sets x 20 Reps
Smith Calf Raise Toes Out
4 Sets x 20 Reps
Smith Calf Tib Raise
4 Sets x 20 Reps
Day 11
Time of Death Arm Day
Est. 0 min
6 exercises
Straight Bar Cable Curls
6 Sets x 20 Reps
Straight Bar Cable Extensions
6 Sets x 20 Reps
EZ Bar French Press
6 Sets x 20 Reps
Close Grip Bent Over Curls
6 Sets x 20 Reps
Rope Curls
6 Sets x 20 Reps
Full ROM Rope Extensions
6 Sets x 20 Reps
Day 12
Time of Death Shoulder Day
Est. 0 min
9 exercises
Steep Incline Side Lateral Drops
9 Sets x 15 Reps
Side Lateral Raise 4 ct. Negative Explosive Positive
9 Sets x 15 Reps
High Rear Delt Flyes
4 Sets x 20 Reps
Bus Driver
1 Set
Bent Over Rear Delts
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Side Laterals on Incline
3 Sets x 20 Reps
Rotations of Arnold Press
3 Sets x 15 Reps
Day 13
Time of Death Back Day
Est. 0 min
5 exercises
Barbell Bent Over Rows
9 Sets x 20 Reps
1 Arm Row
4 Sets x 15 Reps
1 Arm Row Elbow Out
3 Sets x 15 Reps
Hyperextension DB Rows
3 Sets x 20 Reps
Lat Pulldown V Bar Handle
20 Sets x 15 Reps
Day 14
Time of Death Chest Day
Est. 0 min
8 exercises
Machine Chest Fly *Slow*
3 Sets x 20 Reps
Decline DB Press Slow Negative + 5 count hold at bottom
4 Sets x 20 Reps
Dips
3 Sets x 20 Reps
Negative Dips
3 Sets x 20 Reps
Incline Coffin Press
3 Sets x 20 Reps
Incline Partial Fly
3 Sets x 20 Reps
Dumbbell Push Ups
3 Sets x 20 Reps
Cable Fly Mid Position
3 Sets x 20 Reps
Day 15
Time of Death Leg Day
Est. 0 min
6 exercises
Seated Calf Raise W/Drops
12 Sets x 50 Reps
Barbell Walking Lunges
3 Sets x 20 Reps
Stiff Legs DL Slow
3 Sets x 20 Reps
Leg Extension Slow
4 Sets x 10 Reps
Leg Press Feet Shoulder Width
4 Sets x 15 Reps
Squats High Bar
3 Sets x 20 Reps
Day 16
The One Everyone Hated Arm Day
Est. 0 min
14 exercises
Cable Tricep Pushdown (Rope)
1 Set x 100 Reps
Cable Bicep Curl
1 Set x 100 Reps
Cable Tricep Pushdown (Rope)
1 Set x 100 Reps
Cable Bicep Curl
1 Set x 100 Reps
EZ Bar Trifucta
3 Sets x 20 Reps
Bifucta
3 Sets x 20 Reps
Cable Reverse Curl
3 Sets x 20 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 20 Reps
Wide Grip Cable Curls
3 Sets x 20 Reps
Wide Grip Cable Drags
3 Sets x 20 Reps
Partial Rope Extensions (Bottom)
3 Sets x 20 Reps
Partial Rope Extensions (Top)
3 Sets x 20 Reps
Full ROM Rope Extensions
3 Sets x 20 Reps
Close Grip Push Ups
3 Sets x 20 Reps
Day 17
The One Everyone Hated Shoulder Day
Est. 0 min
9 exercises
Buffet Side Laterals
12 Sets x 20 Reps
Around the World Rear Delt
4 Sets x 20 Reps
Around the Worlds
4 Sets x 20 Reps
Bus Driver
2 Sets x 100 Reps
Cable Thumbs Up Side Laterals
3 Sets x 20 Reps
Cable Bent Over Rears
3 Sets x 20 Reps
Cable Rears Shoulder Level
3 Sets x 20 Reps
Cable Rears Like You Worship McDonald's
3 Sets x 20 Reps
Reverse Grip Shoulder Press
4 Sets x 20 Reps
Day 18
The One Everyone Hated Back Day
Est. 0 min
5 exercises
Dumbbell Bent Over Rows
10 Sets x 20 Reps
T Bar Rows
2 Sets x 100 Reps
Barbell Deadlift
3 Sets x 30 Reps
V Bar Pulldown
9 Sets x 20 Reps
Dumbbell Shoulder Shrug
1 Set x 100 Reps
Day 19
The One Everyone Hated Chest and Abs Day
Est. 0 min
13 exercises
Machine Chest Flyes (Top Partials)
3 Sets x 20 Reps
Machine Chest Fly
3 Sets x 20 Reps
Machine Chest Flyes Decline
1 Set
Decline Barrel Press With Pause
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Incline Coffin Press
3 Sets x 20 Reps
Barrel Press
1 Set
Dumbbell Partial Flyes (Bottom)
1 Set
Dips
1 Set
Dumbbell Push Up With Twist
1 Set
Cable Flyes High
1 Set x 100 Reps
Cable Flyes Low
1 Set x 100 Reps
Hanging Knee Raise
2 Sets x 50 Reps
Day 20
The One Everyone Hated Legs Day
Est. 0 min
8 exercises
Machine Leg Extension
6 Sets x 100 Reps
Hack Squat Feet Together
3 Sets x 20 Reps
Hack Squat Heels Together
3 Sets x 20 Reps
Hack Squat (Feet Wide, Centered)
3 Sets x 20 Reps
Hack Squat Full ROM
3 Sets x 20 Reps
Stiff Leg RDL's
3 Sets x 20 Reps
Sumo's
3 Sets x 20 Reps
Barbell Squat
1 Set x 100 Reps
Day 21
Bonus Day
Est. 0 min
12 exercises
EZ Bar Close Grip Curls
4 Sets x 30 Reps
EZ Bar Wide Grip Curls
4 Sets x 20 Reps
EZ Bar Drag Curls
4 Sets x 20 Reps
Seated Cable Curls
4 Sets x 20 Reps
Cable Incline Curl
4 Sets x 20 Reps
Short Head Curl
1 Set
Slow 45 Degree Skulls
4 Sets x 30 Reps
Incline Bench Cable Extension
4 Sets x 20 Reps
Every Fuckin Single Arm Cable Extension
12 Sets x 20 Reps
Close Grip Smith Bench
4 Sets x 15 Reps
3 Way Seated Calf Raises
12 Sets x 30 Reps
DC Style Seated Calf Raise
3 Sets x 15 Reps
