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Super gay bug
AUDIO TIP
General
Beginner
Body
Plan Details
The Super gay bug routine by mhygkbky is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Push
Est. 0 min
10 exercises
Stability Ball Plank
3 Sets
Stability Ball Plank with Hip Abduction
3 Sets x 8 Reps
Walkout to squat
3 Sets x 20 Reps
Bodyweight Rear Lunge
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Landmine shoulder press
3 Sets x 15 Reps
Kettlebell Renegade Row
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 15 Reps
Day 2
Lower
Est. 0 min
18 exercises
Stability Ball Plank
3 Sets
Stability Ball Plank with Hip Abduction
3 Sets x 8 Reps
Walkout to squat
3 Sets x 20 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 25 Reps
Bridge
3 Sets
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Leg Raise
3 Sets x 20 Reps
Scissor Kick
3 Sets x 20 Reps
Frog Sit-Up
3 Sets x 20 Reps
Downward Facing Dog
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 10 Reps
Day 3
Upper Pull
Est. 0 min
12 exercises
Stability Ball Plank
3 Sets
Stability Ball Plank with Hip Abduction
3 Sets x 8 Reps
Walkout to squat
3 Sets x 20 Reps
Bodyweight Squat
3 Sets x 15 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 15 Reps
Cable One-Arm Row
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Landmine shoulder press
3 Sets x 15 Reps
Leg Raise
3 Sets x 20 Reps
Side Plank
3 Sets x 8 Reps
Day 4
Lower-2
Est. 0 min
15 exercises
Stability Ball Plank
3 Sets
Stability Ball Plank with Hip Abduction
3 Sets x 8 Reps
Walkout to squat
3 Sets x 20 Reps
Bodyweight Squat
3 Sets x 20 Reps
Bodyweight Rear Lunge
3 Sets x 10 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Mountain Climber
3 Sets x 20 Reps
Scissor Kick
3 Sets x 20 Reps
Roll Down
3 Sets x 15 Reps
Scorpion
3 Sets x 8 Reps
