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Amin's Awesome Gym Schedule
Raw
README.md

Workout schedules fitting my routine.

Raw
gym-schedule-1-week.md

Monday - Push Day

Shoulders:

Chest:

Triceps:

  • Cable rope push down dumbbell, or
  • Overhead extension (unilateral) dumbbell

Stretches:

  • Shoulder Stretch
  • Tricep Stretch

Tuesday - Cardio

Run with crew

Stretches:

  • Hamstring Stretch
  • Quad Stretch

Wednesday - Rest Day

Chill

Thursday - Legs Day

Quads and glutes:

  • Goblet squat
  • Lunge

Hamstrings and glutes:

  • Dumbbell deadlifts (some lower back)
  • Leg curls

Calves:

  • Calf raises

Stretches:

  • Calf Stretch
  • Glute Stretch

Friday - Pull Day

Back and Traps:

Biceps:

  • Preacher and/or rotating curls

Stretches:

  • Lat Stretch
  • Bicep Stretch

Saturday - Core and Abs

Abdominals:

  • Planks
  • Crunches

Stretches:

  • Cobra Stretch
  • Cat-Camel Stretch

Sunday - Rest Day

Chill

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