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Gym Routine (Body Recomposition)
AUTOPLAY
General
Intermediate
Dumbbell
Plan Details
The Gym Routine (Body Recomposition) routine by litchee is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Strength Training Workout Routine which focuses on a single body part everyday. Feel free to add HIIT or Cardio workouts to help with fat loss. Drink loads of water and take 10k steps everyday! Happy Exercising :)
Routine detail
Mon
Chest
Est. 60 min
11 exercises
Walking
1 Set
Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Stationary Bike
1 Set
Tue
Back
Est. 85 min
15 exercises
Walking
1 Set
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Superman
3 Sets
Cobra
3 Sets
Elliptical Training
1 Set
Wed
Legs
Est. 90 min
15 exercises
Walking
1 Set
Bodyweight Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Thu
Shoulders
Est. 60 min
11 exercises
Rowing
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Walking
1 Set
Fri
Arms
Est. 73 min
13 exercises
Elliptical Training
1 Set
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Walking
1 Set
Sat
Outside Activities (Jogging, Yoga) or take a rest day
Est. 4 min
2 exercises
Running
1 Set
Yoga
1 Set
Sun
Swimming
Est. 0 min
0 exercises
This day is empty
Sun
Core
Est. 58 min
10 exercises
Treadmill Running
1 Set
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
