Weekly Gainz+ Daily Gym Workouts by Muscle Group
Shared By : EmilyZirngible VIP
Frequency : 6 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 163

Average Rating

0

0 votes

Track this workout in our app, download below
apple app store
google play store
Track this workout in our app, download below
apple app store
google play store
Description

I did these workouts when I was just starting out. Try to do the ab workout every day! Also has one easier workout for the days where the gym seems impossible and/or you're short for time. All workouts should be under 1.5 hours. I liked to start with 10-15 minutes of cardio for a warm up too!

Day 1 Daily Ab workout
Muscle Exercise Name Timer Reps Sets Track

Abs

Toe Touchers Toe Touchers 0 sec 20 2 Progress Chart

Abs

Oblique Crunches Oblique Crunches 0 sec 15 2 Progress Chart

Abs

Leg Raise Leg Raise 0 sec 10 2 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 0 sec 25 2 Progress Chart

Abs

Reverse Crunch Reverse Crunch 0 sec 25 2 Progress Chart

Abs

Penguins (heel touches) 0 sec 30 2 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 0 sec 10 2 Progress Chart

Abs

Crunches Crunches 0 sec 30 2 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 0 sec 25 2 Progress Chart

Abs

Weighted Hanging Knee Raise Weighted Hanging Knee Raise 60 sec 15 2 Progress Chart

Abs

Plank Plank 60 sec - 1 Progress Chart
Day 1 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 30 sec 12 4 Progress Chart

Upper Legs

Leg Press Leg Press 5 sec 15 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 15 sec 15 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 15 sec 12 4 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 45 sec 12 4 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 15 sec 12 4 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 30 sec 12 4 Progress Chart
Day 2 Chest/Arms
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12 4 Progress Chart

Biceps

Arnold 20 sec 12 4 Progress Chart

Chest

Machine Fly Machine Fly 25 sec 12 4 Progress Chart

Biceps

Field Goal Post 30 sec 12 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 25 sec 12 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 15 sec 12 4 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 20 sec 12 4 Progress Chart

Shoulders

Dumbbell Bent Over Reverse Fly Dumbbell Bent Over Reverse Fly 30 sec 12 4 Progress Chart
Day 3 Thicc Booty
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 20 4 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 15 sec 12 4 Progress Chart

Upper Legs

Kettlebell One Legged Deadlift Kettlebell One Legged Deadlift 45 sec 12 4 Progress Chart

Glutes

Bridge Bridge 10 sec - 4 Progress Chart

Glutes

Glute Kickback Glute Kickback 10 sec 20 4 Progress Chart

Glutes

Clam 30 sec 20 4 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 5 sec 20 4 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 20 sec 20 4 Progress Chart

Glutes

Banded Abductions 30 sec 100 1 Progress Chart
Day 4 Arms
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 15 sec 10 4 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 10 sec 12 5 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 45 sec 12 5 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 10 sec 12 5 Progress Chart

Shoulders

Dumbbell Upright Row Dumbbell Upright Row 45 sec 12 5 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 15 sec 10 4 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 15 sec 12 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 12 4 Progress Chart
Day 5 Shoulders/Back
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 12 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 15 sec 15 4 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 10 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 15 sec 12 4 Progress Chart

Shoulders

Dumbbell Alternate One Arm Standing Palms In Press Dumbbell Alternate One Arm Standing Palms In Press 30 sec 12 4 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 30 sec 12 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 12 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 15 4 Progress Chart
Day 6 Lower Body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 12 4 Progress Chart

Glutes

Pulse Squat 20 sec 12 4 Progress Chart

Glutes

Sumo Squat 30 sec 12 4 Progress Chart

Glutes

Glute Kickback Glute Kickback 60 sec 12 4 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 30 sec 12 4 Progress Chart

Upper Legs

Kettlebell One Legged Deadlift Kettlebell One Legged Deadlift 45 sec 12 4 Progress Chart

Glutes

Courtesy Lunge 25 sec 12 4 Progress Chart
Day 7 Arms/Shoulders
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 15 sec 15 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 30 sec 15 4 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 15 sec 15 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 30 sec 15 4 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 15 sec 15 4 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 15 sec 15 4 Progress Chart

Shoulders

Dumbbell Raise Dumbbell Raise 30 sec 12 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 30 sec 12 4 Progress Chart
Day 8 Take it Easy
Muscle Exercise Name Timer Reps Sets Track

Glutes

Bridge Bridge 45 sec - 2 Progress Chart

Glutes

Glute Kickback Glute Kickback 45 sec 20 2 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 45 sec 20 2 Progress Chart

Chest

Push Up Push Up 45 sec 20 2 Progress Chart

Biceps

Dumbbell Alternate Seated Curl Dumbbell Alternate Seated Curl 45 sec 20 2 Progress Chart

Abs

Crunches Crunches 45 sec 20 2 Progress Chart

Upper Legs

Sit Squat Sit Squat 45 sec 20 2 Progress Chart