Back in the Gym - Phase 1
General
Advanced
Barbell
Plan Details
The Back in the Gym - Phase 1 routine by Puff Honkey is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Getting back in the gym and I need to get fit and flexible.
Routine detail
Mon
Day 1
Est. 62 min
1 exercise
Swimming
3 Sets
Tue
day 2
Est. 60 min
9 exercises
Walking
1 Set
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Wall Squat
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 5 Reps
Barbell Side Bend
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 5 Reps
Barbell Zercher Squat
3 Sets x 5 Reps
Dumbbell Decline Press
3 Sets x 5 Reps
Barbell Push Press
3 Sets x 5 Reps
Wed
Day 3
Est. 62 min
1 exercise
Swimming
1 Set
Thu
Day 4
Est. 48 min
7 exercises
Walking
1 Set
Stability Ball Back Extension
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Fri
Day 5
Est. 62 min
1 exercise
Swimming
1 Set
