Gary’s Program Month One
General
Beginner
Machine strength
Plan Details
The Gary’s Program Month One routine by jordiecoop is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Gary’s Program
Routine detail
Mon
New Workout
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable One-Arm Incline Press
3 Sets x 8 Reps
Tue
New Workout
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Wed
New Workout
Est. 0 min
7 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Bridge
3 Sets
Bodyweight Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Band Good Morning
3 Sets x 8 Reps
Rotational Step-Up
3 Sets x 8 Reps
Thu
New Workout
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Band Bench Press
3 Sets x 8 Reps
Exercise Dome Push-Up
3 Sets x 8 Reps
Fri
New Workout
Est. 0 min
4 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Cable Reverse Grip Tricep Extension
3 Sets x 8 Reps
