Gay Men's Confusion, Building, and Symmetry Workout

levi.smith1979

Oct 16th 2018

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Gay Men's Confusion, Building, and Symmetry Workout

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6 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This workout works every body part in total muscle confusion in 14 unique workouts. On certain days you'll focus on isolating specific body parts and on whole systems on other days. Always warm up with a few body weight pushups, lunges, situps, good mornings, etc. before working out. Suggested specific warm-ups are in the workout in sets of 3... Ideally a 5 day workout, pick up where you left off. If you go for all 7 days, each body part gets at least 1 day rest, promise. Lots of stretching, cardio, and planking will help. I recommend only 10 minutes of cardio, but can't change it off of 60 minutes on the app.

If you work out at Planet Fitness, add some tanning for Vitamin D in winter or Hydro Massage as prescribed!

This workout will bust your ass!

Outer Body Experience (Silhouette Builder) 18 exercises, 2 hrs 32 mins

Barbell Round the World Shoulder Stretch	3x8 reps	rest: 60s
Stability Ball Push-Up	3x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Dumbbell One-Arm Incline Curl	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Shoulder Stretch	1x8 reps	rest: 60s
Bicep Stretch	1x8 reps	rest: 60s
Wall Calf Stretch	1x8 reps	rest: 60s
Peroneal Stretch	1x8 reps	rest: 60s
Posterior Tibialis Stretch	1x8 reps	rest: 60s
Soleus and Achilles Stretch	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Something to Grab Onto (Posture Core) 18 exercises, 2 hrs 27 mins

Air Bike	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Downward Facing Dog	3x8 reps	rest: 60s
Stability Ball Trunk Rotation	3x8 reps	rest: 60s
Rotational Crunch	3x8 reps	rest: 60s
Kettlebell Figure Eight	3x8 reps	rest: 60s
Flutter Kick	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Forearm Plank with Hip Abduction	3x8 reps	rest: 60s
Cross-Leg Side Stretch (Supine)	1x8 reps	rest: 60s
Shell Stretch	1x8 reps	rest: 60s
Hip Stretch	1x8 reps	rest: 60s
Stability Ball Back Stretch	1x8 reps	rest: 60s
Posterior Lower Leg Stretch	1x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

Cleavage Builder (Vertical Symmetry) 18 exercises, 1 hr 33 mins

Bodyweight Side Lunge	3x8 reps	rest: 60s
Push-Up (Close Hand)	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Standing Trunk Rotation	1x8 reps	rest: 60s
Upper Back Stretch	1x8 reps	rest: 60s
Straddle Stretch	1x8 reps	rest: 60s
Shoulder Stretch	1x8 reps	rest: 60s
Stability Ball Neck Flexion	1x8 reps	rest: 60s
	1x0 reps	rest: 60s

That's a Lot of Leg (Leg Isolation) 18 exercises, 2 hrs 24 mins

Knee Circles	3x8 reps	rest: 60s
Bodyweight Calf Raise	3x8 reps	rest: 60s
Ankle Circles	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Bodyweight Lunge	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Prisoner Squat	3x8 reps	rest: 60s
Hamstring Stretch	1x8 reps	rest: 60s
Straddle Stretch	1x8 reps	rest: 60s
Iron Cross Stretch	1x8 reps	rest: 60s
Wall Calf Stretch	1x8 reps	rest: 60s
Posterior Tibialis Stretch	1x8 reps	rest: 60s
Soleus and Achilles Stretch	1x8 reps	rest: 60s
Step Machine	1x0 reps	rest: 60s
	3x8 reps	rest: 60s

Up in Arms (Arm Isolation) 18 exercises, 2 hrs 29 mins

Barbell Round the World Shoulder Stretch	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Zottman Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Kettlebell Alternating Row	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Bicep Stretch	1x8 reps	rest: 60s
Kneeling Forearm Stretch	1x8 reps	rest: 60s
Shoulder Stretch	1x8 reps	rest: 60s
Tricep Stretch	1x8 reps	rest: 60s
Tricep Side Stretch	1x8 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 60s
	1x0 reps	rest: 60s

Bottom Only (Hips and Support) 18 exercises, 2 hrs 30 mins

Flutter Kick	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Mountain Climber	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Reverse Lunge	3x8 reps	rest: 60s
Dumbbell Lateral Lunge with Bicep Curl	3x8 reps	rest: 60s
Iron Cross Stretch	1x8 reps	rest: 60s
Band Hamstring Stretch	1x8 reps	rest: 60s
Band Quad Stretch	1x8 reps	rest: 60s
Hamstring Stretch	1x8 reps	rest: 60s
Straddle Stretch	1x8 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 60s
	3x8 reps	rest: 60s

Top Only (Chest and Shoulders) 18 exercises, 2 hrs 32 mins

Push-Up (Close Hand)	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dynamic Chest Stretch	1x8 reps	rest: 60s
Tricep Stretch	1x8 reps	rest: 60s
Cat Stretch	1x8 reps	rest: 60s
Back Bend	1x8 reps	rest: 60s
Indoor Cycling	1x0 reps	rest: 60s
	1x0 reps	rest: 60s

Backside Blues (Back and Hams) 18 exercises, 1 hr 26 mins

Superman	3x8 reps	rest: 60s
Stability Ball Back Extension	3x8 reps	rest: 60s
Flutter Kick	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Standing Trunk Rotation	1x8 reps	rest: 60s
Upper Back Stretch	1x8 reps	rest: 60s
Hip Stretch	1x8 reps	rest: 60s
Dynamic Back Stretch	1x8 reps	rest: 60s
Wall Calf Stretch	1x8 reps	rest: 60s
Iron Cross Stretch	1x8 reps	rest: 60s
Seated Floor Hamstring Stretch	1x8 reps	rest: 60s
	1x8 reps	rest: 60s

Top and Bottom Vers (Balance) 18 exercises, 2 hrs 35 mins

Ankle Circles	3x8 reps	rest: 60s
Knee Circles	3x8 reps	rest: 60s
Indoor Cycling	1x0 reps	rest: 60s
Single-Leg Calf Raise	3x8 reps	rest: 60s
Arm Circles	3x8 reps	rest: 60s
Push-Up (Wide Hand)	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Dynamic Chest Stretch	1x8 reps	rest: 60s
Assisted Chest Stretch	1x8 reps	rest: 60s
Shoulder Stretch	1x8 reps	rest: 60s
Wall Calf Stretch	1x8 reps	rest: 60s

For Climbing Men and Rocks (Arms and Abs) 18 exercises, 2 hrs 31 mins

Wrist Circles	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
One-Arm Hang	3x8 reps	rest: 60s
Gorilla Chin-Up with Crunch	3x8 reps	rest: 60s
Superman	3x8 reps	rest: 60s
Running	1x0 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 60s
Dumbbell Seated Alternating Hammer Curl	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Hip Stretch	1x8 reps	rest: 60s
Bicep Stretch	1x8 reps	rest: 60s
Kneeling Forearm Stretch	1x8 reps	rest: 60s
Back Stretch	1x8 reps	rest: 60s
Stability Ball Back Stretch	1x8 reps	rest: 60s
	3x8 reps	rest: 60s

Highs and Lows (Upper Back and Leg Isolation) 18 exercises, 1 hr 40 mins

Stability Ball Shoulder Flexion	3x8 reps	rest: 60s
Prisoner Squat	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Bodyweight Lunge	3x8 reps	rest: 60s
Cable Rope Lat Pulldown	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Dynamic Back Stretch	1x8 reps	rest: 60s
Stability Ball Quadricep Stretch	1x8 reps	rest: 60s
Hamstring Stretch	1x8 reps	rest: 60s
Runner's Stretch	1x8 reps	rest: 60s
	3x8 reps	rest: 60s

Missing Body Parts (Forearms and Stabilizers) 18 exercises, 2 hrs 23 mins

Wrist Roller	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Dumbbell Alternating Reverse Curl	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Wrist Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	3x8 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Kneeling Forearm Stretch	1x8 reps	rest: 60s
Tricep Stretch	3x8 reps	rest: 60s
Bicep Stretch	1x8 reps	rest: 60s
Wall Calf Stretch	1x8 reps	rest: 60s
Shell Stretch	1x8 reps	rest: 60s
Cross-Leg Side Stretch (Supine)	1x8 reps	rest: 60s
Lateral Stretch	1x8 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 60s
	1x0 reps	rest: 60s

Go-Go Grab-It Parts (Chest, Arms, Quads, Abs) 18 exercises, 2 hrs 30 mins

Prisoner Squat	3x8 reps	rest: 60s
Push-Up (Wide Hand)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Dumbbell Incline Bench Press (Palms in)	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Bicep Stretch	1x8 reps	rest: 60s
Posterior Lower Leg Stretch	1x8 reps	rest: 60s
All Fours Quad Stretch	1x8 reps	rest: 60s
Stability Ball Quadricep Stretch	1x8 reps	rest: 60s
Dynamic Chest Stretch	1x8 reps	rest: 60s
Back Bend	1x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

Banged Up Butt (Core and Butt) 18 exercises, 2 hrs 27 mins

Oblique Crunch	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Flutter Kick	3x8 reps	rest: 60s
Hip Adduction	3x8 reps	rest: 60s
Bodyweight Rear Lunge	3x8 reps	rest: 60s
Stability Ball Hamstring Curl to Bridge	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Kettlebell Turkish Get-Up Lunge	3x8 reps	rest: 60s
Seated Glute Stretch	1x8 reps	rest: 60s
Stability Ball Hamstring Stretch	1x8 reps	rest: 60s
Cross-Leg Side Stretch (Supine)	1x8 reps	rest: 60s
Wide Leg Stretch	1x8 reps	rest: 60s
Lateral Stretch	1x8 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 60s
	1x0 reps	rest: 60s