Amin's Awesome Gym Schedule

README.md

Workout schedules fitting my routine.

gym-schedule-1-week.md

Monday - Push Day

Shoulders:

• Overhead Press: dumbbell
• Lateral Raises: dumbbell

Chest:

• Bench press (some shoulder and triceps): dumbell
• Fly: dumbell
• Push ups: sans

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:

• Cable Pull-Downs
• Barbell Rows
• Good Morning cable, dumbbell gobel

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