G-MEN workout
Sport
Advanced
None
Plan Details
The G-MEN workout routine by Gmen44 is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
killer
Routine detail
Day 1
Chest Shoulder Back
Est. 83 min
12 exercises
DB weighted Pushups
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Day 2
Leg Day
Est. 86 min
15 exercises
Dumbbell Lunge
2 Sets x 12 Reps
Plank
3 Sets
Machine Leg Press (Wide Stance)
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
2 Sets x 12 Reps
2 Sets x 12 Reps
Barbell Step-Up
2 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Barbell Sumo Deadlift
3 Sets x 1 Reps
Day 3
Arms with Jump Rope
Est. 63 min
11 exercises
Barbell Reverse Wrist Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 4
Plyometrics Fridays
Est. 62 min
9 exercises
Knee Tuck Jump
4 Sets x 7 Reps
Skip for Distance
4 Sets x 7 Reps
Bounds
4 Sets x 7 Reps
Gwiz Jumps from knee
4 Sets x 7 Reps
skater jumps
4 Sets x 7 Reps
saquan Barkley hops
4 Sets x 7 Reps
Box Jumps
4 Sets x 7 Reps
Hurdle Hops
4 Sets x 7 Reps
Stair Jumps
4 Sets x 7 Reps
