Gym Schedule

My Training Plan

Incl EveryDay. :

Section	Exercise	Machine #	Sets	Rep	Break	Day	No
Cardio	Treadmill	-		10'-15'		Day x White	1
Cardio	Vario	-		10'-15'		Day x White	2
Cardio	Recline	-				No Day	3
Cardio	Bike	-				No Day	4
Cardio	Concept II Rowers	-				No Day	5
ARMS Biceps & Triceps	Bicep Curls	Dumbbells	3	10-12	30"	Day 1 Yellow	6
ARMS Biceps & Triceps	Bicep Curls	Bar				No Day	7
ARMS Biceps & Triceps	Bicep Curls	Cables 14/26	3	10-12	30"	Day 1 Yellow	8
ARMS Biceps & Triceps	Scott Bench	15				No Day	9
ARMS Biceps & Triceps	Hammer Curls	Dumbbells				No Day	10
ARMS Biceps & Triceps	Hammer Curls	Zig Zag Bar				No Day	11
ARMS Biceps & Triceps	Hammer Curls	Cables 14/26				No Day	12
ARMS Biceps & Triceps	Arm Curl Machine	1				No Day	13
ARMS Biceps & Triceps	Dumbbell	27/28				No Day	14
ARMS Biceps & Triceps	Concentration	Dumbbells				No Day	15
ARMS Biceps & Triceps	Triceps Pressdown	Rope 14/26	3	10-12	30"	Day 2 Blue	16
ARMS Biceps & Triceps	Triceps Pressdown	Bar 14/26				No Day	17
ARMS Biceps & Triceps	Dumbbell Kick Back	-				No Day	18
ARMS Biceps & Triceps	Dips	13				No Day	19
ARMS Biceps & Triceps	Dips	Bench				No Day	20
ARMS Biceps & Triceps	Triceps Extension	Bar	3	10-12	30"	Day 2 Blue	21
ARMS Biceps & Triceps	Triceps Extension	Dumbbells				No Day	22
ARMS Biceps & Triceps	Reverse Triceps Extension	Cables 14/26				No Day	23
Chest	Bench press	24	3	10-12	30"	Day 2 Blue	24
Chest	Incline Bench Press	23	3	10-12	30"	Day 2 Blue	25
Chest	Bench 27/28	Press				No Day	26
Chest	Horizontal	Flies				No Day	27
Chest	Incline	Reverse				No Day	28
Chest	Cables 25/26	Press				No Day	29
Chest	Cables 25/26	Flies	3	10-12	30"	Day 2 Blue	30
Chest	Chest Press	3				No Day	31
Chest	Pectoral	2				No Day	32
Chest	Push ups	-	3	max	30"	Day 2 Blue	33
Back	Low row	18	4	10-12	30"	Day 1 Yellow	34
Back	Lat Machine 12	Press	4	10-12	30"	Day 1 Yellow	35
Back	Lat Machine 12	Flies				No Day	36
Back	Lat Machine 12	Reverse				No Day	37
Back	Vertical Traction	4				No Day	38
Back	Cables 14/26	bent over				No Day	39
Back	Cables 14/26	row				No Day	40
Back	Cables 14/26	single arm row	3	10-12	30"	Day 1 Yellow	41
Back	Pull ups	13/26				No Day	42
Back	Dead-lifts	-				No Day	43
Back	Barbell row	wide				No Day	44
Back	Barbell row	narrow	3	10-12	30"	Day 1 Yellow	45
Back	Barbell row	Reverse				No Day	46
Shoulders	Shoulder Press	16				No Day	47
Shoulders	Shoulder Press	Bar Standing				No Day	48
Shoulders	Shoulder Press	Dumbbells 27/28				No Day	49
Shoulders	Shoulder Press	Smith				No Day	50
Shoulders	Front Raises	Dumbbells	3	10-12	30"	Day 3 Green	51
Shoulders	Front Raises	Bar				No Day	52
Shoulders	Side Raises	Dumbbells	3	10-12	30"	Day 3 Green	53
Shoulders	Side Raises	17				No Day	54
Shoulders	Lateral Riases	Dumbbells				No Day	55
Shoulders	Shrugs	Dumbbells				No Day	56
Shoulders	Shrugs	Bar				No Day	57
Shoulders	Shrugs	Smith Machine 22				No Day	58
Shoulders	Upright Row	Bar				No Day	59
Shoulders	Upright Row	Dumbbells				No Day	60
Shoulders	Upright Row	14/26				No Day	61
Legs	Squats	Back				No Day	62
Legs	Squats	Font				No Day	63
Legs	Squats	Sumo				No Day	64
Legs	Squats	Side				No Day	65
Legs	Squats	Smith Machine 22				No Day	66
Legs	Lunges	Front				No Day	67
Legs	Lunges	Back				No Day	68
Legs	Lunges	Walking				No Day	69
Legs	Deadlift	RDL				No Day	70
Legs	Deadlift	Dead-lift				No Day	71
Legs	Deadlift	Single Leg				No Day	72
Legs	Leg press	6	3	15	30"	Day 3 Green	73
Legs	Leg Extension	8	3	15	30"	Day 3 Green	74
Legs	Leg curl	9	3	15	30"	Day 3 Green	75
Legs	Adductor	10				No Day	76
Legs	Abductor	11				No Day	77
Legs	Multi Hip	7	3	15		Day 3 Green	78
Legs	Glutes	5	3	15		Day 3 Green	79
Legs	Smith Machine	22				No Day	80
Legs	Calves	Leg press				No Day	81
Legs	Calves	Standing				No Day	82
Legs	Calves	Smith Machine 22				No Day	83
Core (Abs & Back)	Cruches	Floor	3	15		Day x White	84
Core (Abs & Back)	Leg Raises	Floor or Bench	3	15		Day x White	85
Core (Abs & Back)	Back Extension	Bench	4	15		Day x White	86

Source