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The Gym Workout: 1. Ches T Day

The document outlines a 5 day per week gym workout program that focuses on different muscle groups each day: chest, back, shoulders, legs, and arms. It provides specific weight lifting exercises to perform for each muscle group, as well as an abs and cardio routine to perform after each weight session. The abs routine involves planks, leg raises, and bicycle crunches. The cardio involves 25 minutes of incline treadmill walking at a moderate pace. It emphasizes that the workouts should be challenging to complete and provides tips to progressively increase weights and difficulty over time.

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reshma
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282 views3 pages

The Gym Workout: 1. Ches T Day

The document outlines a 5 day per week gym workout program that focuses on different muscle groups each day: chest, back, shoulders, legs, and arms. It provides specific weight lifting exercises to perform for each muscle group, as well as an abs and cardio routine to perform after each weight session. The abs routine involves planks, leg raises, and bicycle crunches. The cardio involves 25 minutes of incline treadmill walking at a moderate pace. It emphasizes that the workouts should be challenging to complete and provides tips to progressively increase weights and difficulty over time.

Uploaded by

reshma
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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The Gym Workout

1. CHEST DAY
WEIGHTS (if you can implement :30 second breaks)

1. Flat Barbell Bench Press, 3 sets of 10


2. Incline Dumbbell Bench Press, 3 sets of 10
3. Machine Chest Fly: 3 sets of 10
4. 50 push-ups for time
5. ABS (see ABS section at bottom)
6. CARDIO (see CARDIO section below)

2. BACK DAY
1. Seated Cable Row, 3 sets of 10
2. Seated Lat Pull Down, 3 sets of 10
3. Machine Row, 3 sets of 10
4. 50 bent-over Dummbell Rows for time, each arm
5. ABS (see ABS section at bottom)
6. CARDIO (see CARDIO section below)

3. SHOULDER DAY
 Seated Dumbbell Military Press, 3 sets of 10
 Seated dumbbell flys, 3 sets of 10
 Seated dumbbell front raises, 3 sets of 10
 50 Seated dumbbell military press again, for time
 ABS (see ABS section at bottom)
 CARDIO (see CARDIO section below)
4. LEG DAY
1. Leg Press Machine, 3 sets of 10
2. Hamstring Leg Curl, 3 sets of 10
3. Quad Leg Extension, 3 sets of 10
4. 50 BodyWeight squat jumps for time
5. ABS (see ABS section below)
6. Cardio (see CARDIO section below)

5. ARMS DAY
1. Dumbbell Curls, 3 Sets of 10
2. Dumbbell Skull Crushers, 3 Sets of 10
3. Rope Cable Curl, 3 Sets of 10
4. Rope Arm Extension, 3 Sets of 10
5. Preacher Curl, 3 Sets of 10
6. Bent Over Arm Extension, 3 Sets of 10
7. ABS (see ABS section at bottom)
8. CARDIO (see CARDIO section at bottom)

ABS
Do this routine after every single weight training session twice, and with zero
breaks at all. So, in total, you do two 25-second planks (50 seconds total), 2 sets of
15 leg raises (30 total), and 2 sets of 21 total bicycle crunches (42 total).

 25-second plank
 15 laying-down leg raises
 21 bicycle crunches
 Repeat.
CARDIO
 Incline treadmill walk at 4 degrees, at 4 miles per hour (4 speed) for 25
minutes. If you need to go slower, that's okay. If you start working up a
good sweat in 5-10 minutes, you know it's the right speed. If you feel like
you're going to die after 60 seconds, it's a little too high.
o You might be thinking, "Walking? Really? But I want to get in really
good shape. I want to run. I want to do Crossfit. I want to do high
intensity interval training." But the problem is, those exercise
techniques are intended to help people who already have their routine
on lock down to ratchet up the intensity. All that complicated stuff
isn't necessary for 95% of fat loss and muscle gain is to help people
go from 95% to 96%. But you don't even need it to get from 70% to
80%.
o Watch these videos below to get pumped about incline treadmill
walking (I do it every day).

FINAL TIP
These Exercises Should Be Hard To Complete.

These sets should be hard for you. If you can complete all 3 sets of 10, that means
you should increase the weight slightly until you are unable to complete every rep.
If you can do both 45 second planks, turn them into 1-minute planks. The beauty of
this workout is that you can keep doing it forever, and you'll just keep getting
stronger and stronger. The "advanced" version of this workout is 90% the same. If
you can nail this routine for 4 weeks straight, you've established a fitness skillset
that you can use to reach any fitness goal you desire.

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