Routine detail
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
Day 3
Back, Biceps, and Forearm
Est. 46 min
7 exercises
Day 4
ABBS
Est. 0 min
0 exercises
This day is empty
Day 5
Shoulders
Est. 32 min
5 exercises
Day 6
Legs
Est. 49 min
7 exercises
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
Day 12
Back, Biceps, and Forearm
Est. 82 min
11 exercises
Day 13
ABBS
Est. 0 min
0 exercises
This day is empty
Day 14
Shoulders
Est. 50 min
7 exercises
Day 15
Legs
Est. 45 min
6 exercises
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
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