Weekly Gainz+
Daily Gym Workouts by Muscle Group

EmilyZirngible

Aug 9th 2019

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Weekly Gainz+ Daily Gym Workouts by Muscle Group

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5 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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!

Daily Ab workout 11 exercises, 43 mins

Toe Touches	2x20 reps	rest: 0s
Oblique Crunch	2x15 reps	rest: 0s
Leg Raise	2x10 reps	rest: 0s
Weight Plate Russian Twist	2x25 reps	rest: 0s
Reverse Crunch	2x25 reps	rest: 0s
	2x30 reps	rest: 0s
Dumbbell Side Bend	2x10 reps	rest: 0s
Crunch	2x30 reps	rest: 0s
Weight Plate Russian Twist	2x25 reps	rest: 0s
Weighted Hanging Knee Raise	2x15 reps	rest: 60s
Plank	1x12 reps	rest: 60s

Legs 7 exercises, 47 mins

Barbell Squat	4x12 reps	rest: 30s
Machine Leg Press	4x15 reps	rest: 5s
Calf Press On Leg Press	4x15 reps	rest: 15s
Machine Leg Extension	4x12 reps	rest: 15s
Dumbbell Squat	4x12 reps	rest: 45s
Machine Hip Abduction	4x12 reps	rest: 15s
Machine Hip Adduction	4x12 reps	rest: 30s

Chest/Arms 8 exercises, 57 mins

Barbell Bench Press	4x12 reps	rest: 60s
	4x12 reps	rest: 20s
Machine Fly	4x12 reps	rest: 25s
	4x12 reps	rest: 30s
Dumbbell Bench Press	4x12 reps	rest: 25s
Dumbbell Fly	4x12 reps	rest: 15s
Cable Lower Chest Raise	4x12 reps	rest: 20s
Dumbbell Bent-Over Reverse Fly	4x12 reps	rest: 30s

Thicc Booty 9 exercises, 1 hr 15 mins

Barbell Squat	4x20 reps	rest: 60s
Dumbbell Walking Lunge	4x12 reps	rest: 15s
Kettlebell Single-Leg Deadlift	4x12 reps	rest: 45s
Bridge	4x20 reps	rest: 10s
Glute Kickback	4x20 reps	rest: 10s
	4x20 reps	rest: 30s
Machine Hip Abduction	4x20 reps	rest: 5s
Machine Hip Adduction	4x20 reps	rest: 20s
	1x100 reps	rest: 30s

Arms 8 exercises, 1 hr 2 mins

Dumbbell Concentration Curl	4x10 reps	rest: 15s
Dumbbell Tricep Extension	5x12 reps	rest: 10s
Dumbbell Alternating Bicep Curl	5x12 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	5x12 reps	rest: 10s
Dumbbell Upright Row	5x12 reps	rest: 45s
Dumbbell Incline Curl	4x10 reps	rest: 15s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 15s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 30s

Shoulders/Back 8 exercises, 1 hr 2 mins

Barbell Shoulder Press	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x15 reps	rest: 15s
Dumbbell Seated Arnold Press	4x10 reps	rest: 30s
Dumbbell Shoulder Shrug	4x12 reps	rest: 15s
Dumbbell Alternating Shoulder Press	4x12 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	4x12 reps	rest: 30s
Cable Seated Row	4x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 30s

Lower Body 7 exercises, 55 mins

Barbell Squat	4x12 reps	rest: 60s
	4x12 reps	rest: 20s
	4x12 reps	rest: 30s
Glute Kickback	4x12 reps	rest: 60s
Dumbbell Walking Lunge	4x12 reps	rest: 30s
Kettlebell Single-Leg Deadlift	4x12 reps	rest: 45s
	4x12 reps	rest: 25s

Arms/Shoulders 8 exercises, 1 hr 2 mins

Dumbbell Alternating Bicep Curl	4x15 reps	rest: 15s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 30s
Dumbbell Concentration Curl	4x15 reps	rest: 15s
Dumbbell Shoulder Shrug	4x15 reps	rest: 30s
Dumbbell Alternating Hammer Curl	4x15 reps	rest: 15s
Dumbbell Tricep Extension	4x15 reps	rest: 15s
Dumbbell Upright Row	4x12 reps	rest: 30s
Cable Shoulder Extension	4x12 reps	rest: 30s

Take it Easy 7 exercises, 40 mins

Bridge	2x20 reps	rest: 45s
Glute Kickback	2x20 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	2x20 reps	rest: 45s
Push-Up	2x20 reps	rest: 45s
Dumbbell Alternating Seated Curl	2x20 reps	rest: 45s
Crunch	2x20 reps	rest: 45s
Bodyweight Squat	2x20 reps	rest: 45s