Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.
The Gym Workout Plan consists of 24 different workouts with a 4-day workout split, meaning that we rotate between Upper Body, Lower Body, Total Body, and then Cardio+Core workouts. For more info on the Gym Workout Plan click here. A home workout version of this workout can be found here.
Equipment for this workout: Two dumbbells, assault bike or other cardio machine.
Info: Start with a warm-up for the upper body, then you follow the exercise routines, start with exercise routine 1 and complete 4 rounds, then go to exercise routine 2 and complete 4 rounds and so on. Note that every other round is to go on a cardio machine. The last exercise routine is timed so you do an exercise for 40 sec and rest for 20 sec and do this for a total of 8 minuets or 4 rounds (if you are a beginner only do 1-2 rounds). End with a stretches.
If it says e.g. 4/4x then I mean finishing 4 reps first on the right side (R) and then 4 on the left (L). If it says e.g. 8x and this is an exercise that tests both R and L then this is the total number of repetitions and you alternate between R and L. I will note the benchmark weight under each exercise routine, please comment the weights you were using so you know when you go back to the exercise.
Upper body warm-up:
A.
1 round, optional foam roll:
5-8x sacrum (foam roll)
5-8x/5-8x glutes (foam roll)
5-8x upper back (foam roll)
Add extra foam rolling exercises if you feel the need to
B.
1 round:
4x cat cow
2 mins cardio machine
C.
2 rounds:
Benchmark weight: Beginner 2x4-6lbs dumbbells, more advanced 2x8-13lbs dumbbells.
10x bicep curl (two dumbbells)
10x tricep kick back (two dumbbells)
10x shoulder press (two dumbbells)
10x bent over row (two dumbbells)
Exercise routine 1:
Benchmark weight: Beginner 2x9-11lbs dumbbells, more advanced 2x13-17+lbs dumbbells.
4 rounds:
15x bicep curl (two dumbbells)
15x tricep kick (two dumbbells)
Every other round do 15 cal assault bike or 60-90 sec sprint on cardio machine
Rest as needed after each round - aim for 30-40 seconds
Exercise routine 2:
Benchmark weight: Beginner 8-13lbs dumbbell. More advanced 17-33lbs dumbbell.
4 round:
15/15x bent over row (one heavier dumbbell)
15/15x kneeling press (one lighter dumbbell)
Every other round do 15 cal assault bike or 60-90 sec sprint on cardio machine
Rest as needed after each round - aim for 30-40 seconds
Exercise routine 3:
Benchmark weight: Beginner 2x6-11lbs dumbbells. More advanced 2x11-22lbs dumbbells.
4 rounds:
15x reverse fly (two lighter dumbbells) or pull apart (long exercise band)
15x narrow press (two heavier dumbbells)
Every other round do 15 cal assault bike or 60-90 sec sprint on cardio machine
Rest as needed after each round - aim for 30-40 seconds
Exercise routine 4:
1-4 rounds of 40 sec exercise, 20 sec rest between. Set the Interval Timer to: Warm up: 10 sec, High: 40 sec, Low: 20 sec, Set: 8 (for 4 rounds), 6 (for 3 round), 4 (for 2 rounds) or 2 (for 1 round)
Burpees (or mountain climbers)
Assault bike or other cardio machine
Stretches
4/4x inner thigh + spinal stretch or 30 sec stretch for inner thigh
30/30 sec glutes
4/4x lying spinal stretch
20/20 sec shoulders
20 sec bicep
20/20 sec tricep
Add any stretches you feel the need to
Let me know in the comments how this workout was for you! And please share it with others so it can serve a greater purpose.
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