Normal GYM Schedule
Shared By : alphatrionakash
Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 2 / 484

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Description

Leg : Min Required muscle activation
TAKE REST
Chest+Bicep : Compund for armsx2
Back+Tricep : Compund for armsx2
Shoulder : Stressful but productive
Arms : Truthfully arms day 2 KILLER
TAKE REST

Day 1 LEG
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 20 sec 15 4 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 20 sec 12 4 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 20 sec 12 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 20 sec 12 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 20 sec 12 4 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 20 sec 15 4 Progress Chart
Day 2 CHEST+BICEPS
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 20 sec 12 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 20 sec 12 4 Progress Chart

Chest

Smith Machine Incline Bench Press Smith Machine Incline Bench Press 20 sec 12 4 Progress Chart

Chest

Cable Cross Over Cable Cross Over 20 sec 12 4 Progress Chart

Chest

Smith Machine Decline Bench Press Smith Machine Decline Bench Press 20 sec 12 4 Progress Chart

Chest

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

Biceps

Barbell Curl Barbell Curl 20 sec 12 4 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 20 sec 12 4 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 20 sec 12 4 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 20 sec 12 4 Progress Chart
Day 3 BACK+TRICEPS
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 20 sec 12 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 20 sec 12 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 20 sec 12 4 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 20 sec 12 4 Progress Chart

Back

Reverse Grip Lat Pull Down Reverse Grip Lat Pull Down 20 sec 12 4 Progress Chart

Triceps

EZ Bar Decline Close Grip Skull Crusher EZ Bar Decline Close Grip Skull Crusher 20 sec 12 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 20 sec 12 4 Progress Chart

Triceps

Dumbbell One Arm Triceps Extension Dumbbell One Arm Triceps Extension 20 sec 12 4 Progress Chart

Triceps

Bench Dip Bench Dip 20 sec 12 4 Progress Chart
Day 4 SHOULDER
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 20 sec 12 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 20 sec 12 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 20 sec 12 4 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 20 sec 12 4 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 20 sec 12 4 Progress Chart

Shoulders

Barbell Behind The Head Military Press Barbell Behind The Head Military Press 20 sec 12 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 20 sec 12 4 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 20 sec 12 4 Progress Chart
Day 5 ARMS
Muscle Exercise Name Timer Reps Sets Track

Biceps

EZ Bar Curl EZ Bar Curl 20 sec 12 4 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 20 sec 12 4 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 20 sec 12 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 20 sec 12 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 20 sec 12 4 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 20 sec 12 4 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 20 sec 12 4 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 20 sec 12 4 Progress Chart