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Gym Workout
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Gym Workout routine by tgddjvxs is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
myworkouts.io
Routine detail
Day 1
Chest
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Push up with Dumbbell Pull Across
3 Sets x 8 Reps
Day 2
Lats, Back (Upper), Back (Lower)
Est. 0 min
9 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Kettlebell Alternating Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Snow Angel
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Kettlebell Ballistic Row
3 Sets x 8 Reps
Day 3
Shoulders, Traps
Est. 0 min
8 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Kettlebell Military Press
4 Sets x 8 Reps
Handstand Push-Up
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Day 4
Biceps, Triceps
Est. 0 min
9 exercises
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Weighted Bench Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Triceps Press
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Day 5
Quads, Glutes, Hip Abductors, Hamstrings, Calves
Est. 0 min
8 exercises
Smith Machine Squat
4 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 8 Reps
Kettlebell Goblet Reverse Lunge
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Donkey Calf Raise
4 Sets x 8 Reps
Kettlebell Alternating Hang Clean
4 Sets x 8 Reps
Day 6
Abs, Obliques
Est. 0 min
9 exercises
Weighted Decline Situp
4 Sets x 6 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
Barbell Press Sit-Up
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Hanging Knee Raise (Rotational)
3 Sets x 10 Reps
Kettlebell Double Windmill
3 Sets x 10 Reps
