Gym schedule

[Damian16]

First time and this is my plan

Full Body Gym Plan (3x/week)​

Workout A​

Exercise	Sets x Reps	Start Weight	Muscles Worked	Rest
Squat (Barbell / Goblet)	3 x 8–10	20–30 kg / 10–15 kg DB	Quads, Glutes, Hamstrings, Core	2–3 min
Bench Press /	3 x 8–10	20–30 kg / Bodyweight	Chest, Triceps, Front Delts	2 min
Lat Pulldown /	3 x 8–10	20–30 kg / Assisted	Lats, Upper Back, Biceps	60–90 sec
Dumbbell Shoulder Press	3 x 10	5–8 kg DB	Shoulders, Triceps, Upper Chest	60–90 sec
Plank	3 x 30–45 sec	Bodyweight	Core, Lower Back, Glutes	30–60 sec

---

Workout B​

Exercise	Sets x Reps	Start Weight	Muscles Worked	Rest
Deadlift	3 x 5	20–40 kg	Hamstrings, Glutes, Lower Back, Core	2–3 min
Incline Dumbbell Bench Press	3 x 8–10	5–8 kg DB	Upper Chest, Front Shoulders, Triceps	2 min
Seated Cable Row	3 x 10	15–25 kg	Middle Back, Lats, Rear Delts, Biceps	2 min
Lunges	3 x 8 per leg	Bodyweight / 5 kg DB	Glutes, Quads, Hamstrings, Core	60–90 sec
Hanging Leg Raises / Crunches	3 x 12–15	Bodyweight	Abs, Hip Flexors, Obliques	30–60 sec

---

Weekly Schedule​

• Week 1: A – B – A
• Week 2: B – A – B

---

Cardio​

• 2–3 times per week, 15–30 min
• Brisk walk, cycling, light jogging, or sports

 

[follicel]

not reading allat looks like chat gpt made it

 

[bigchibber]

chatgpt's plan u mean

 

[Damian16]

not reading allat looks like chat gpt made it

No, it just filled it, so it doesen't look messy. I also had it translated

 

[gymcelld]

Cut down the sets and reps

 

[6ft5geneticsaviour]

super retarded jesus

 

[egf142]

First time and this is my plan

Full Body Gym Plan (3x/week)​

Workout A​

Exercise	Sets x Reps	Start Weight	Muscles Worked	Rest
Squat (Barbell / Goblet)	3 x 8–10	20–30 kg / 10–15 kg DB	Quads, Glutes, Hamstrings, Core	2–3 min
Bench Press /	3 x 8–10	20–30 kg / Bodyweight	Chest, Triceps, Front Delts	2 min
Lat Pulldown /	3 x 8–10	20–30 kg / Assisted	Lats, Upper Back, Biceps	60–90 sec
Dumbbell Shoulder Press	3 x 10	5–8 kg DB	Shoulders, Triceps, Upper Chest	60–90 sec
Plank	3 x 30–45 sec	Bodyweight	Core, Lower Back, Glutes	30–60 sec

---

Workout B​

Exercise	Sets x Reps	Start Weight	Muscles Worked	Rest
Deadlift	3 x 5	20–40 kg	Hamstrings, Glutes, Lower Back, Core	2–3 min
Incline Dumbbell Bench Press	3 x 8–10	5–8 kg DB	Upper Chest, Front Shoulders, Triceps	2 min
Seated Cable Row	3 x 10	15–25 kg	Middle Back, Lats, Rear Delts, Biceps	2 min
Lunges	3 x 8 per leg	Bodyweight / 5 kg DB	Glutes, Quads, Hamstrings, Core	60–90 sec
Hanging Leg Raises / Crunches	3 x 12–15	Bodyweight	Abs, Hip Flexors, Obliques	30–60 sec

---

Weekly Schedule​

• Week 1: A – B – A
• Week 2: B – A – B

---

Cardio​

• 2–3 times per week, 15–30 min
• Brisk walk, cycling, light jogging, or sports

dont do 3x10-12 do 2x failure but make sure failure is in between 4-8 reps and do more work on actual muscles you may swell get rid of your membership if these are the workouts you are doing nothing here is optimal and your not hitting arms at all

 

[Damian16]

dont do 3x10-12 do 2x failure but make sure failure is in between 4-8 reps and do more work on actual muscles you may swell get rid of your membership if these are the workouts you are doing nothing here is optimal and your not hitting arms at all

Maybe

 

[Damian16]

First time and this is my plan

Full Body Gym Plan (3x/week)​

Workout A​

Exercise	Sets x Reps	Start Weight	Muscles Worked	Rest
Squat (Barbell / Goblet)	3 x 8–10	20–30 kg / 10–15 kg DB	Quads, Glutes, Hamstrings, Core	2–3 min
Bench Press /	3 x 8–10	20–30 kg / Bodyweight	Chest, Triceps, Front Delts	2 min
Lat Pulldown /	3 x 8–10	20–30 kg / Assisted	Lats, Upper Back, Biceps	60–90 sec
Dumbbell Shoulder Press	3 x 10	5–8 kg DB	Shoulders, Triceps, Upper Chest	60–90 sec
Plank	3 x 30–45 sec	Bodyweight	Core, Lower Back, Glutes	30–60 sec

---

Workout B​

Exercise	Sets x Reps	Start Weight	Muscles Worked	Rest
Deadlift	3 x 5	20–40 kg	Hamstrings, Glutes, Lower Back, Core	2–3 min
Incline Dumbbell Bench Press	3 x 8–10	5–8 kg DB	Upper Chest, Front Shoulders, Triceps	2 min
Seated Cable Row	3 x 10	15–25 kg	Middle Back, Lats, Rear Delts, Biceps	2 min
Lunges	3 x 8 per leg	Bodyweight / 5 kg DB	Glutes, Quads, Hamstrings, Core	60–90 sec
Hanging Leg Raises / Crunches	3 x 12–15	Bodyweight	Abs, Hip Flexors, Obliques	30–60 sec

---

Weekly Schedule​

• Week 1: A – B – A
• Week 2: B – A – B

---

Cardio​

• 2–3 times per week, 15–30 min
• Brisk walk, cycling, light jogging, or sports

Since a lot of you were hating what should I change?

 

[Snucell]

why not just have one FB day, look at dorian sacaris video on splits and use that one,

mark solution using the checkmark on the right ———>

 

[egf142]

i would recommend this
upper

preacher curls 2xf 45kg

tricep pushdowns 2xf 50kg

lat raises 2xf 10kg

barbell curls 2xf 45kg

incline dumbell press 3xf 30kg

pec flys 2xf 65kg

chest press 2xf 40kg

shoulder press 2xf 30kg

lat pulldowns 2xf 70kg

rear delt flys 2xf 65kg

barbell rows or machine 60kg





Lower

leg extensions 2xf 80kg

hamstring curls 2xf 60kg

hack squats 2xf 80kg

leg press 2xf 150kg

calf raises 2xf 110kg

do core your own way

 

[egf142]

why not just have one FB day, look at dorian sacaris video on splits and use that one,

mark solution using the checkmark on the right ———>

dorian gatekeeps his workouts one hundred percent from the videos where he shows his split i dont believe that his actual routine