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Gym Basics
General
Beginner
Dumbbell
Plan Details
The Gym Basics routine by ahmdehayni is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
For the people that are new to gym Use this routine to get stronger and a nice body shape You can do it as much as you want Focusing on all body muscles
Routine detail
Day 1
Day1: LEGS
Est. 80 min
9 exercises
Elliptical Training
1 Set
Barbell Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Plank
3 Sets
Rowing
1 Set
Day 2
Day2: Upper Front
Est. 89 min
10 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Plank
3 Sets
Mountain Climber
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 3
Day3: Shoulders & Abs
Est. 87 min
10 exercises
Elliptical Training
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Plank
3 Sets
Stability Ball Jack Knife Push-Up
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 4
Day4: Upper Back
Est. 82 min
9 exercises
Elliptical Training
1 Set
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Plank
3 Sets
Treadmill Running
1 Set
