Hammer GYM
General
Beginner
Machine strength
Plan Details
The Hammer GYM routine by naderalaa is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Hammer Gym
Routine detail
Tue
Shoulder & Forearm
Est. 73 min
11 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Hanging Leg Raise
1 Set x 15 Reps
Decline Crunch
1 Set x 20 Reps
Wed
Legs & Cardio & Abs
Est. 82 min
11 exercises
Indoor Cycling
1 Set
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Leg Raise
1 Set x 15 Reps
Decline Crunch
1 Set x 20 Reps
Sat
Chest & Biceps
Est. 76 min
11 exercises
Push-Up
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Hanging Leg Raise
1 Set x 15 Reps
Decline Crunch
1 Set x 20 Reps
Sun
Back & Triceps
Est. 74 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Hanging Leg Raise
1 Set x 15 Reps
Decline Crunch
1 Set x 20 Reps
