Weekly Gym Plan 22nd Oct 2018
General
Beginner
Machine strength
Plan Details
The Weekly Gym Plan 22nd Oct 2018 routine by ScorpycStyng is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Get in shape, reduce belly fat and weight under 65kgs. Increase lean mass.
Routine detail
Mon
Upper & Lower Back
Est. 76 min
8 exercises
Treadmill Running
1 Set
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Superman
3 Sets
Cable Standing Row
3 Sets x 8 Reps
Tue
Chest, Abs & Obliques
Est. 79 min
10 exercises
Indoor Cycling
1 Set
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Bench Oblique Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Wed
Legs
Est. 75 min
10 exercises
Rowing
1 Set
Quadricep Stretch
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Single-Leg Donkey Calf Raise
3 Sets x 10 Reps
Mountain Climber
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Bridge
3 Sets
Thu
Shoulders & Forearms
Est. 86 min
11 exercises
Jump Rope
1 Set
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Dumbbell Supination (Side-Lying)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Overhead Front Raise
3 Sets x 10 Reps
Fri
Biceps & Triceps
Est. 71 min
8 exercises
Elliptical Training
1 Set
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Any
7 minute workout
Est. 50 min
12 exercises
Jumping Jack
1 Set
Wall Sit
3 Sets
Push-Up
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Side Step-Up
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 10 Reps
Plank
3 Sets
High Knees Running in Place
3 Sets
Bodyweight Lunge
3 Sets x 10 Reps
Push-Up to Side Plank
3 Sets x 10 Reps
Side Plank
3 Sets x 10 Reps
