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Gold's New - RM
General
Beginner
Body
Plan Details
The Gold's New - RM routine by prachurjya is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Glutes, Thighs, Abs
Est. 107 min
15 exercises
Bridge
4 Sets
Single-Leg Glute Bridge
4 Sets x 15 Reps
Glute Kickback (Kneeling)
4 Sets x 15 Reps
Flutter Kick
4 Sets x 15 Reps
Cable Hip Abduction
4 Sets x 15 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Air Bike
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Sit-Up
4 Sets x 20 Reps
Crunch
4 Sets x 20 Reps
Plank
4 Sets
Leg Raise
4 Sets x 20 Reps
Tue
Back, Biceps, Cardio
Est. 78 min
9 exercises
Barbell Deadlift
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Elliptical Training
1 Set
Wed
REST
Est. 0 min
0 exercises
This day is empty
Thu
Glutes, Thighs, Abs
Est. 112 min
16 exercises
Bridge
4 Sets
Single-Leg Glute Bridge
4 Sets x 15 Reps
Glute Kickback (Kneeling)
4 Sets x 15 Reps
Flutter Kick
4 Sets x 15 Reps
Cable Hip Abduction
4 Sets x 15 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Air Bike
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Sit-Up
4 Sets x 20 Reps
Crunch
4 Sets x 20 Reps
Plank
4 Sets
Leg Raise
4 Sets x 20 Reps
Fri
Chest, Triceps, Cardio
Est. 65 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Elliptical Training
1 Set
Sat
Glutes, Shoulders, Abs
Est. 101 min
14 exercises
Bridge
4 Sets
Single-Leg Glute Bridge
4 Sets x 15 Reps
Glute Kickback (Kneeling)
4 Sets x 15 Reps
Flutter Kick
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Hip Abduction
4 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Air Bike
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Sit-Up
4 Sets x 20 Reps
Crunch
4 Sets x 20 Reps
Plank
4 Sets
Leg Raise
4 Sets x 20 Reps
