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Gym Workout

The document outlines a weekly workout plan that focuses on different muscle groups each day. Monday and Saturday/Sunday are rest days. Tuesday, Wednesday, and Friday target chest, arms, and shoulders with exercises like dumbbell presses and curls. Thursday focuses on chest, shoulders, and abs. The workouts consist of multiple sets and repetitions of various exercises, along with some cardio and ab work.

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Dominic Harbison
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364 views1 page

Gym Workout

The document outlines a weekly workout plan that focuses on different muscle groups each day. Monday and Saturday/Sunday are rest days. Tuesday, Wednesday, and Friday target chest, arms, and shoulders with exercises like dumbbell presses and curls. Thursday focuses on chest, shoulders, and abs. The workouts consist of multiple sets and repetitions of various exercises, along with some cardio and ab work.

Uploaded by

Dominic Harbison
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Monday: Rest and Recovery. C Dumbbell Flyes: 4 / 7,8,9,10.

Tuesday: Chest, Arms and Shoulders- C Seated Machine Bench Press: 5 / 12.

10-minute walk/sprint. S Dumbbell Forward Raise: 5 / 5,6,7,8,9.

C Flat Dumbbell Press: 5 / 8,9,10,11,12. S Dumbbell Lateral Raise: 3 / 8.

C Incline Dumbbell Press: 5 / 8,9,10,11,12. S Dumbbell Shrugs: 5 / 10,11,12,13,14.

C Dumbbell Flyes: 4 / 7,8,9,10. T Sides Machine: 3 / 6,7,8 (each side).

C Seated Machine Bench Press: 5 / 12. Spend some time doing Abs workout and
machine.
A Barbell Bicep Curls: 5 / 8,9,10,10,10.
Friday: Arms, Back and Abs-
A Seated Dumbbell Hammer Curls: 5 / 6,7,8,9,10.
10-minute cycle.
A Cable Bicep Curls: 5/ 8.
A Barbell Bicep Curls: 5 / 8,9,10,10,10.
A Triceps Cable Push-Downs: 3 / 10.
A Seated Dumbbell Hammer Curls: 5 / 6,7,8,9,10.
A Triceps Cable Throw-Over’s: 3 / 10.
A Cable Bicep Curls: 5/ 8.
S Dumbbell Forward Raise: 5 / 5,6,7,8,9.
A Triceps Cable Push-Downs: 3 / 10.
S Dumbbell Lateral Raise: 3 / 8.
A Triceps Cable Throw-Over’s: 3 / 10.
S Dumbbell Shrugs: 5 / 10,11,12,13,14.
B Lat Pull Down Wide Grip: 4 / 6,7,8,9.
T Sides Machine: 3 / 6,7,8 (each side).
B Lat Pull Down Close Grip: 4 / 6,7,8,9.
Wednesday: Chest, Arms and Abs-
T Sides Machine: 3 / 6,7,8 (each side).
5-minute walk/sprint.
Spend some time doing Abs workout and
C Flat Dumbbell Press: 5 / 8,9,10,11,12. machine.

C Incline Dumbbell Press: 5 / 8,9,10,11,12. Saturday/Sunday: Chest, Shoulders and Abs

C Dumbbell Flyes: 4 / 7,8,9,10. 10-minute walk/sprint.

C Seated Machine Bench Press: 5 / 12. C Flat Dumbbell Press: 5 / 8,9,10,11,12.

A Barbell Bicep Curls: 5 / 8,9,10,10,10. C Incline Dumbbell Press: 5 / 8,9,10,11,12.

A Seated Dumbbell Hammer Curls: 5 / 6,7,8,9,10. C Dumbbell Flyes: 4 / 7,8,9,10.

A Cable Bicep Curls: 5/ 8. C Seated Machine Bench Press: 5 / 12.

A Triceps Cable Push-Downs: 3 / 10. S Dumbbell Forward Raise: 5 / 5,6,7,8,9.

A Triceps Cable Throw-Over’s: 3 / 10. S Dumbbell Lateral Raise: 3 / 8.

T Sides Machine: 3 / 6,7,8 (each side). S Dumbbell Shrugs: 5 / 10,11,12,13,14.

Spend some time doing Abs workout and T Sides Machine: 3 / 6,7,8 (each side).
machine.
Spend some time doing Abs workout and
Thursday: Chest, Shoulders and Abs- machine.

5-minute walk/sprint. Saturday/Sunday: Rest and Recovery.

C Flat Dumbbell Press: 5 / 8,9,10,11,12.

C Incline Dumbbell Press: 5 / 8,9,10,11,12.

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