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Apartment Gym Workout - Regaining Strength
Bulking
Intermediate
Machine strength
Plan Details
The Apartment Gym Workout - Regaining Strength routine by dspeziali is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Designed to regain strength while using nautilus type machinery and low weight dumbbells offered in small apartment/hotel workout rooms.
Routine detail
Day 1
Chest and Back (SuperSet Every 2 Exercises)
Est. 134 min
11 exercises
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Air Bike
2 Sets x 8 Reps
Leg Raise
2 Sets x 8 Reps
Plank
2 Sets
Running
1 Set
Stationary Bike
1 Set
Day 2
Legs (SuperSet Every 2 Exercises)
Est. 74 min
10 exercises
Cable Pull Through
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Bridge
3 Sets
Abdominal Pendulum
3 Sets x 8 Reps
Crunch with Hands Overhead
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Running
1 Set
Day 3
Arms and Shoulders
Est. 132 min
17 exercises
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Running
1 Set
Machine Shoulder Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
