There are two main reasons why you might need ideas for gym routine workouts. 1. You’re new to lifting and are trying to figure out where to start. 2. You’ve been lifting awhile and are stuck in the same routine. We’ve been in both positions, so our hope with this post is to give you one of our gym routine workouts to help guide you or give you ideas for exercises. If you’re new to weightlifting, be sure to check out our other posts for beginners: Joining a Gym for Beginners and How to Start Working Out.

Disclaimer: We are not personal trainers and are not advising you on how you should work out or what exercises to do. Just writing out one of our gym routine workouts for you to see.

We separate our gym routine workouts by muscle group. Some people do the same. Others may combine different muscle groups. Some do push, pull, legs. There isn’t one correct routine to follow. If you’re lost or need guidance, there are usually personal trainers who work at gyms or you can find them on social media or word of mouth. If you’re super into fitness, you could also become a personal trainer yourself through different certification programs.

This is one of our earlier gym routine workouts from this year. We’ve switched sense then, but don’t have as much of a set list of exercises each time. We have these workouts logged on an app called Jefit, which helps us stay consistent and increase weights/reps.

Shoulders

  • Dumbbell shoulder press (main)
  • Dumbbell Arnold press
  • Cable rope face pull
  • Cable reverse fly
  • Dumbbell front raise
  • Dumbbell lateral raise
  • Dumbbell bent over reverse flies
  • Barbell shrug or dumbbell shrug

Back/Biceps

  • Wide grip lat pull downs (main)
  • Dumbbell row on bench (or one of the 2 rows below)
  • Cable seated row
  • Barbell bent over row
  • Cable straight arm pushdown
  • Concentration curls
  • One arm preacher curls
  • Barbell drag curl

Chest/Triceps

  • Barbell incline bench press (second main)
  • Barbell bench press (main)
  • Cable cross overs
  • Machine fly
  • Barbell decline bench
  • Machine tricep extension or lying tricep extension
  • Cable rope tricep pushdown

Legs

  • Barbell squat (main)
  • Hack squat
  • Lying leg curl
  • Leg extension
  • Bodyweight standing calf raise and seated calf raise (superset)

Arms

  • Cable tricep pushdown
  • Dumbbell seated incline curl
  • Tricep dip machine
  • Preacher curl machine
  • Cable overhead tricep extension
  • EZ bar reverse grip curls
  • Dumbbell wrist curls
  • Wrist roller

Deadlift Day

  • Barbell front squat (main)
  • Leg press
  • Dumbbell walking lunges
  • Barbell deadlift (main)
  • Standing machine calf raises and bodyweight standing calf raise (superset)

So, there you have it. Hope this routine of workouts for a week helps give you ideas for exercises and routines of your own.

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Maisy
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The author of Cute Canny Couple

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