Due to popular demand from the 5 Day Gym Plan, I am going to start creating more gym workouts.

These workouts are written for anyone to complete. Your diet will determine if you lose weight, maintain weight and build lean muscle, or bulk up and get bigger. Check below for tips!

A sample workout schedule would look like this:

  • Monday – Day 1
  • Tuesday – Off
  • Wednesday – Day 2
  • Thursday – Off
  • Friday – Day 3
  • Saturday – Off
  • Sunday – Off
Day 1
Exercise Sets Reps
Leg Press 3 8
Seated Wide Grip Rows 3 12
Dips* 3 8
Machine Shoulder Press 3 12
Preacher Curls 3 15
Tricep Extensions 3 15
Planks 3 ALAP

 

Day 2
Exercise Sets Reps
Goblet Squats 3 8
Seated Calf Raise 3 12
Lat Pull Downs 3 12
Dumbbell Flys 3 12
Tricep Kickbacks 3 15
Preacher Curls 3 15
Standing Dumbbell Curls 3 15
Decline Sit Ups 3 20

 

Day 3
Exercise Sets Reps
Dumbbell Lunges 4 15
Wide Grip Pull Ups 2 AMAP
Barbell Bench Press 3 8
Close Grip Bench Press 3 12
Concentration Curls 3 15
Hack Squats 3 8

 

Exercise Tips

  • ALAP – As Long As Possible. Hold the plank position until you cannot hold it any longer. The goal is to increase the amount of time you can stay in that position.
  • Pick a weight to challenge you to struggle to get every rep in every set. Next week add some weight to the workout and try to do the sets and reps at that weight.
  • Practice good form and get a good contraction every rep.
  • If you are trying to lose weight, cut 200 calories daily from what you already eat. This will get your body starting to burn body fat for energy. No need to starve yourself.
  • If you are trying to simply tone up, maintain your diet you currently eat and add about 100 calories worth of protein to your diet. This will aid in recovery and building lean toned muscle.
  • If you are simply too small and would like to add some lean muscle and curves to your body, increase your daily calories by 200 calories. Try to use these calories for protein and fats, keep the carbs the same.

 

If you have any comments or questions, feel free to leave them below. Be sure to share these workouts with your friends.