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GHplan
AUDIO TIP
General
Beginner
None
Plan Details
The GHplan routine by muhamed.ghareeb is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
back & biceps
Est. 61 min
10 exercises
Machine Lat Pulldown
3 Sets x 6 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Incline Bench Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 7,5,8 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Barbell Row
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Back Stretch
3 Sets x 12 Reps
Bicep Stretch
3 Sets x 12 Reps
Lateral Stretch
3 Sets x 12 Reps
Tue
leg
Est. 102 min
11 exercises
Walking
1 Set
Bodyweight Squat
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Quadricep Stretch
3 Sets x 12 Reps
Seated Floor Hamstring Stretch
3 Sets x 12 Reps
Hamstring Stretch
3 Sets x 12 Reps
Wall Calf Stretch
3 Sets x 12 Reps
Wed
I ??????
Est. 49 min
8 exercises
Arm Circles
3 Sets x 12 Reps
Barbell Overhead Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Shoulder Stretch
3 Sets x 12 Reps
Tricep Stretch
3 Sets x 12 Reps
Thu
full body
Est. 55 min
9 exercises
Barbell Deadlift
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Plank
3 Sets
Side Plank
3 Sets x 12 Reps
Side Bridge
3 Sets
Weight Plate Russian Twist
3 Sets x 12 Reps
Dynamic Chest Stretch
3 Sets x 12 Reps
Dynamic Back Stretch
3 Sets x 12 Reps
Fri
???????
Est. 36 min
6 exercises
Elliptical Training
1 Set
Arm Circles
3 Sets x 15 Reps
Front to Back Leg Swings
3 Sets x 15 Reps
Side to Side Leg Swings
3 Sets x 15 Reps
Hip Stretch
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Sun
chest
Est. 37 min
6 exercises
Barbell Bench Press
3 Sets x 12,10,10 Reps
Dumbbell Incline Bench Press
3 Sets x 10,7,6 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 9,12,12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,16,10 Reps
Push-Up
3 Sets x 12 Reps
