Grey 1
General
Beginner
None
Plan Details
The Grey 1 routine by spotofgrey is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
My routine
Routine detail
Day 1
Legs
Est. 0 min
21 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Kettlebell Swing
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Hanging Leg Raise
1 Set x 10 Reps
Treadmill Running
1 Set
Day 2
Chest & Core
Est. 0 min
16 exercises
Push-Up
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Day 3
Back & Core
Est. 0 min
18 exercises
Pull-Up
3 Sets x 6 Reps
Pull-Up
3 Sets x 4 Reps
Barbell Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Back Hyperextension
6 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable row wide grip
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Elliptical Training
3 Sets
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Day 4
Neck & Shoulders & Core
Est. 0 min
19 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Front Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Torso Rotation
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Barbell Power Snatch
1 Set x 10 Reps
Day 5
Arms & Core
Est. 0 min
20 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Torso Rotation
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Day 6
Core Day Any Day
Est. 0 min
19 exercises
Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Leg Pull-In
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Side Bridge
3 Sets
V-Up
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Treadmill Running
3 Sets
Elliptical Training
3 Sets
Running
3 Sets
Swimming
1 Set
Janda Sit-Up
3 Sets x 10 Reps
