Gym Workout Schedule

I posted this gym workout schedule page on my blog for easy access for myself and another… and whoever else comes across this.

It covers all of the best exercises for all of the major muscle groups, with the goal of covering them all over about 5 or 6 workout days.  It doesn’t matter if you get them all done in the same week, or over two weeks.  Shoot for a minimum of 3 days per week.  Each day should take 30-45 minutes from the time you walk in to when you walk out.

  • Days 5 and 6 can be combined
  • Day X can be done anytime
  • Make sure to do 10-15 minutes cardio AFTER workout
  • Click on an exercise for more info
Day 1 Day 2 Day 3
Legs Chest Back
Squats Dumbbell Bench Press Deadlifts
Leg Curl (lying or sitting) Dumbbell Flyes Pullups (wide-grip)
Barbell Glute Bridge Pushups (weighted) One-Arm Dumbbell Row
Calf Raises (any variation) Dips (lean forward) Standing Dumbbell Upright Row
Day 4 Day 5 Day 6
Shoulders Triceps Biceps
Seated Dumbbell Press Dips Chin-ups (close-grip)
Dumbbell Side to Front Raise Cable Pushdown (Rope or Bar) Barbell Curls (wide-grip)
Standing Palms-In Dumbbell Press Close-Grip Bench Press Incline Hammer Curls
Day X
Stomach
Landmine 180s
Dumbbell V-Sit Cross Jab
Hanging Oblique Knee Raise

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