GMB FEB -MARCH
General
Beginner
Barbell
Plan Details
The GMB FEB -MARCH routine by gmb777 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
SHOULDERS & ARMS
7 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 1
CHEST & TRICEPS
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Cable Tricep Extension
3 Sets x 8 Reps
Day 2
BACK & TRAPS
7 exercises
Barbell Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 3
QUADS & CALVES
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 5
DEADLIFT
4 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Single-Leg Curl
2 Sets x 20 Reps
