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Gym
General
Beginner
Barbell
Plan Details
The Gym routine by GregoryJosephMyers is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
7 Day Workout Plan
Routine detail
Mon
Shoulders / Triceps
Est. 51 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Tue
Cardio / Abs
Est. 77 min
6 exercises
Treadmill Running
1 Set
Recumbent Bike
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Wed
Legs
Est. 34 min
5 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Thu
Chest / Abs
Est. 240 min
8 exercises
Barbell Bench Press
3 Sets x 810 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Decline Bench Ab Reach
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Fri
Cardio / Abs
Est. 77 min
6 exercises
Treadmill Running
1 Set
Recumbent Bike
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Sat
Cardio / Abs
Est. 77 min
6 exercises
Treadmill Running
1 Set
Recumbent Bike
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Sun
Back / Biceps
Est. 49 min
7 exercises
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 10 Reps
