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Gym workout
General
Intermediate
Machine strength
Plan Details
The Gym workout routine by justlovinit is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Abs and legs
Est. 73 min
9 exercises
Treadmill Running
1 Set
Plank
3 Sets
Air Bike
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 2
Cardio and arms
Est. 75 min
7 exercises
Treadmill Running
1 Set
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Indoor Cycling
1 Set
Day 3
Abs and back
Est. 79 min
9 exercises
Treadmill Running
1 Set
Plank
3 Sets
Leg Pull-In
4 Sets x 8 Reps
Jackknife Sit-Up
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Day 4
Legs and cardio
Est. 76 min
8 exercises
Treadmill Running
1 Set
Dumbbell Plie Squat
4 Sets x 8 Reps
Glute Kickback (Kneeling)
4 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Weighted Hanging Knee Raise
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Day 5
Cardio, abs and arms
Est. 101 min
11 exercises
Treadmill Running
1 Set
Indoor Cycling
1 Set
Tricep Push-Up
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Bench Oblique Crunch
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Day 6
Jogging
Est. 32 min
1 exercise
Running
1 Set
Day 7
Jogging
Est. 32 min
1 exercise
Running
1 Set
