PRT GYM Routine 19 May-29 july
General
Advanced
Dumbbell
Plan Details
The PRT GYM Routine 19 May-29 july routine by M S O is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
shoulder, triceps, forearm, lower leg, ABS
Est. 112 min
18 exercises
Dumbbell Alternating Press (Palms In)
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Weight Plate Shrug
3 Sets x 20 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Weighted Bench Dip
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 10 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 10 Reps
Machine Single-Leg Calf Press
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Bench Leg Pull-In
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Day 2
Chest, biceps, upper legs, glute, ABS
Est. 110 min
18 exercises
Push-Up (Wide Hand)
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 10 Reps
Weight Plate Reverse Curl
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Posterior Lower Leg Stretch
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Bridge
3 Sets
Air Bike
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Day 3
Relax - cardio
Est. 0 min
0 exercises
This day is empty
Day 4
Back, triceps, forearm, lower leg, ABS
Est. 138 min
23 exercises
Machine Assisted Chin-Up
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Assisted Hyperextension
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Weighted Bench Dip
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 10 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Single-Leg Calf Press
3 Sets x 10 Reps
Knee to Chest to Leg Raise
3 Sets x 10 Reps
Ab Draw Leg Slide
3 Sets x 10 Reps
Bent Knee Hundreds
3 Sets x 10 Reps
Decline Bench Alternating Knee Raise
3 Sets x 10 Reps
Decline Bench Alternating Leg Raise
3 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 10 Reps
Decline Reverse Crunch
3 Sets x 10 Reps
Double Leg Hundreds
3 Sets x 10 Reps
Bench Oblique Crunch
3 Sets x 10 Reps
Side Bridge
3 Sets
Hanging Knee Raise (Rotational)
3 Sets x 10 Reps
Day 5
shoulder, biceps, upper leg, glutes
Est. 83 min
13 exercises
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 10 Reps
Weight Plate Shrug
3 Sets x 10 Reps
Weight Plate Reverse Curl
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 10 Reps
Posterior Lower Leg Stretch
3 Sets x 10 Reps
Day 6
Relax - cardio
Est. 0 min
0 exercises
This day is empty
Day 7
Chest, Triceps, forearm, lower leg, ABS
Est. 109 min
18 exercises
Parallel Bar Hip Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 10 Reps
Bench Leg Pull-In
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Machine Single-Leg Calf Press
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Three Bench Dip
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Day 8
Back, biceps, Upper leg, glutes, ABS
Est. 98 min
16 exercises
Leverage Machine Iso Row
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Assisted Hyperextension
3 Sets x 10 Reps
Weight Plate Reverse Curl
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 10 Reps
Posterior Lower Leg Stretch
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
