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Gymm!
General
Beginner
Dumbbell
Plan Details
The Gymm! routine by Simon Koning is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Day 1 Push Day (Chest/shoulders/triceps
7 exercises
Barbell Bench Press (Wide Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Day 2
Day 2 Leg Day+abs Copy
8 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Day 2
Day 2 Leg Day+abs
8 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Day 3
Day 3 Back + Bicep
7 exercises
Leverage Machine Iso Row
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 4
Bicep + tricep Copy
0 exercises
This day is empty
Day 4
Bicep + tricep
0 exercises
This day is empty
Day 5
Day 5 Chest+back
0 exercises
This day is empty
