My shift workout plan
General
Beginner
Dumbbell
Plan Details
The My shift workout plan routine by Khalidalrashdy is a 22 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine was designed for me to workout while I am working 12 hours 7 days as day shift, 2 days off, 7 days night shift, after that 5 days off and repeat. This 4 day split routine consists of chest,back,shoulders, ABBS,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
ABBS
Est. 0 min
0 exercises
This day is empty
Day 2
Chest and Triceps
Est. 51 min
7 exercises
Machine Fly
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Day 3
Back, Biceps, and Forearm
Est. 46 min
7 exercises
Cable Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 4
ABBS
Est. 0 min
0 exercises
This day is empty
Day 5
Shoulders
Est. 32 min
5 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Day 6
Legs
Est. 49 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Day 7
ABBS
Est. 0 min
0 exercises
This day is empty
Day 8
Day OFF
Est. 0 min
0 exercises
This day is empty
Day 9
Day OFF
Est. 0 min
0 exercises
This day is empty
Day 10
ABBS
Est. 0 min
0 exercises
This day is empty
Day 11
Chest and Triceps
Est. 78 min
10 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Day 12
Back, Biceps, and Forearm
Est. 82 min
11 exercises
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Day 13
ABBS
Est. 0 min
0 exercises
This day is empty
Day 14
Shoulders
Est. 50 min
7 exercises
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 15
Legs
Est. 45 min
6 exercises
Barbell Squat (Wide Stance)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Standing Leg Curl
3 Sets x 12 Reps
Barbell Clean Deadlift
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Day 16
ABBS
Est. 0 min
0 exercises
This day is empty
Day 17
Night OFF
Est. 0 min
0 exercises
This day is empty
Day 18
Night OFF
Est. 0 min
0 exercises
This day is empty
Day 19
Night OFF
Est. 0 min
0 exercises
This day is empty
Day 20
Night OFF
Est. 0 min
0 exercises
This day is empty
Day 21
Night OFF
Est. 0 min
0 exercises
This day is empty
Day 22
Repeat
Est. 0 min
0 exercises
This day is empty
