Gay Men's Adult Workout Week A
General
Intermediate
Body
Plan Details
The Gay Men's Adult Workout Week A routine by levi.smith1979 is a 14 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This workout works every body part in total muscle confusion. On certain days you'll focus on isolating specific body parts and focus on whole systems on other days. Always warm up with body weight 30 pushups, 30 around the world pass-throughs, 30 lunges, 30 situps, and 30 goods mornings before working out. Ideally a 5 day workout, just take any 2 days off! If it is a 4 day workout, just skip any 3 days. If you go for all 7 days, each body part gets at least 1 day rest, promise. Lots of stretching, walking, and yoga will help. I've added a mixture of some of these things and planking to stretch you in all directions guaranteed. This workout will bust your ass!
Routine detail
Day 1
Outer Body Experience (Silhouette Builder)
Est. 161 min
17 exercises
Barbell Round the World Shoulder Stretch
3 Sets
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Peroneal Stretch
3 Sets x 8 Reps
Posterior Tibialis Stretch
3 Sets x 8 Reps
Soleus and Achilles Stretch
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 2
Something to Grab Onto (Posture Core)
Est. 162 min
18 exercises
Air Bike
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Machine Back Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Downward Facing Dog
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Cross-Leg Side Stretch (Supine)
3 Sets x 8 Reps
Shell Stretch
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Stability Ball Back Stretch
3 Sets
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 3
Cleavage Builder (Vertical Symmetry)
Est. 104 min
18 exercises
Bodyweight Side Lunge
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Tanning
1 Set
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Upper Back Stretch
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Stability Ball Neck Flexion
3 Sets
Tanning
1 Set
Day 4
That's a Lot of Leg (Leg Isolation)
Est. 162 min
18 exercises
Knee Circles
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Ankle Circles
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Hamstring Stretch
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Posterior Tibialis Stretch
3 Sets x 8 Reps
Soleus and Achilles Stretch
3 Sets x 8 Reps
Step Machine
1 Set
Hydro Massage
3 Sets
Day 5
Up in Arms (Arm Isolation)
Est. 164 min
18 exercises
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Kettlebell Alternating Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Barbell Round the World Shoulder Stretch
3 Sets
Shoulder Stretch
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Stationary Bike
1 Set
Tanning
1 Set
Day 6
Bottom Only (Hips and Support)
Est. 159 min
17 exercises
Flutter Kick
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Glute Push Back Machine
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Band Hamstring Stretch
3 Sets x 8 Reps
Band Quad Stretch
3 Sets x 8 Reps
Hamstring Stretch
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
Stationary Bike
1 Set
Hydro Massage
3 Sets
Day 7
Top Only (Chest and Shoulders)
Est. 158 min
17 exercises
Push-Up (Close Hand)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Back Bend
3 Sets x 8 Reps
Indoor Cycling
1 Set
Tanning
1 Set
Day 8
Backside Blues (Back and Hams)
Est. 110 min
18 exercises
Superman
3 Sets
Stability Ball Back Extension
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Upper Back Stretch
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Hydro Massage
3 Sets
Day 9
Top and Bottom Vers (Balance)
Est. 215 min
17 exercises
Ankle Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Indoor Cycling
1 Set
Arm Circles
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Assisted Chest Stretch
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 10
For Climbing Men and Rocks (Arms and Abs)
Est. 165 min
18 exercises
Wrist Circles
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
One-Arm Hang
3 Sets
Gorilla Chin-Up with Crunch
3 Sets x 8 Reps
Superman
3 Sets
Running
1 Set
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Back Stretch
3 Sets x 8 Reps
Stability Ball Back Stretch
3 Sets
Hydro Massage
3 Sets
Day 11
Highs and Lows (Upper Back and Leg Isolation)
Est. 112 min
18 exercises
Stability Ball Shoulder Flexion
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Stability Ball Quadricep Stretch
3 Sets
Hamstring Stretch
3 Sets x 8 Reps
Runner's Stretch
3 Sets x 8 Reps
Hydro Massage
3 Sets
Day 12
Missing Body Parts (Forearms and Stabilizers)
Est. 160 min
18 exercises
Wrist Roller
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Tricep Stretch
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Shell Stretch
3 Sets x 8 Reps
Cross-Leg Side Stretch (Supine)
3 Sets x 8 Reps
Lateral Stretch
3 Sets x 8 Reps
Stationary Bike
1 Set
Tanning
1 Set
Day 13
Go-Go Grab-It Parts (Chest, Arms, Quads, Abs)
Est. 168 min
18 exercises
Prisoner Squat
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
All Fours Quad Stretch
3 Sets x 8 Reps
Stability Ball Quadricep Stretch
3 Sets
Dynamic Chest Stretch
3 Sets x 8 Reps
Back Bend
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 14
Banged Up Butt (Core and Butt)
Est. 161 min
18 exercises
Oblique Crunch
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Hip Adduction
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Glute Push Back Machine
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Kettlebell Turkish Get-Up Lunge
3 Sets x 8 Reps
Seated Glute Stretch
3 Sets x 8 Reps
Stability Ball Hamstring Stretch
3 Sets
Cross-Leg Side Stretch (Supine)
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
Lateral Stretch
3 Sets x 8 Reps
Stationary Bike
1 Set
Tanning
1 Set
