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Workout Plan in Tabular Format
Targeted
Day Muscle Groups Exercise Sets x Reps Notes
Muscle
Prioritize upper
Chest, Triceps, Incline Barbell chest; use
Monday Upper Chest 4 x 8-12
Abs Bench Press moderate
weight
Incline Slow eccentric
Upper Chest 3 x 12-15
Dumbbell Fly for stretch
Flat Dumbbell Mid/Lower Secondary
3 x 8-12
Bench Press Chest chest exercise
Cable Cable angle
Crossover (Low Upper Chest 3 x 12-15 emphasizes
to High) upper chest
Triceps (All Keep elbows
Close-Grip
Heads, Medial 3 x 8-12 tucked; targets
Bench Press
Focus) medial head
Tricep Pronated grip;
Triceps (Lateral
Pushdown 3 x 12-15 keep elbows
Head)
(Straight Bar) fixed
Single
Overhead
Triceps (Long dumbbell;
Dumbbell 3 x 12-15
Head) stretch long
Extension
head fully
Heavy
Abs (Rectus
Cable Crunch 3 x 15-20 resistance;
Abdominis)
slow reps
Pull to upper
Back, Biceps, Lat Pulldown
Tuesday Lats, Mid-Back 4 x 8-12 chest; focus on
Forearms (Wide Grip)
mid-back
Seated Cable
Mid-Back,
Row (Close 4 x 10-12 Retract scapula
Rhomboids
Grip)
Pull with
Dumbbell Bent- elbows; extra
Mid-Back, Lats 3 x 10-12
Over Row volume for
mid-back
Full ROM;
Barbell Curl Biceps 4 x 8-12 controlled
tempo
Incline Biceps (Long Stretch biceps
3 x 12-15
Dumbbell Curl Head) at bottom
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Reverse Wrist Forearms Light weight;
3 x 15-20
Curl (Extensors) high reps
Forearms Slow reps for
Wrist Curl 3 x 15-20
(Flexors) weak forearms
Legs, Barbell Back Deep squats;
Wednesday Quads, Glutes 4 x 8-12
Shoulders, Abs Squat prioritize form
Extra leg
Bulgarian Split
Quads, Glutes 3 x 10-12/side volume; use
Squat
dumbbells
Romanian Hamstrings,
3 x 10-12 Hinge at hips
Deadlift Glutes
Seated Calf Full stretch and
Calves 3 x 15-20
Raise contraction
Shoulders Stable base;
Overhead
(Front/Mid 3 x 8-12 avoid over-
Barbell Press
Delts) arching
Shoulders Light weight;
Lateral Raise 3 x 12-15
(Lateral Delts) avoid traps
Rear Delt Fly
Shoulders
(Cable or 3 x 12-15
(Rear Delts)
Dumbbell)
Controlled
Hanging Leg Abs (Lower
3 x 12-15 reps; avoid
Raise Abs)
swinging
Incline
Chest, Triceps, Focus on upper
Thursday Dumbbell Upper Chest 4 x 8-12
Abs chest stretch
Bench Press
Incline Barbell Extra upper
Upper Chest 3 x 8-12
Bench Press chest volume
Flat Machine Mid/Lower
3 x 10-12 Controlled reps
Chest Press Chest
Triceps (All Keep upright
Dips (Tricep
Heads, Lateral 3 x 10-12 posture; targets
Focus)
Focus) lateral head
Underhand
Reverse-Grip
Triceps (Medial grip; light
Cable 3 x 12-15
Head) weight for
Pushdown
control
Keep elbows
Triceps (Long
Skull Crusher 3 x 12-15 fixed; slow
Head)
eccentric
Cable Rotate through
Abs (Obliques) 3 x 15/side
Woodchopper core
Pull-Up
Back, Biceps, Slow negatives
Friday (Assisted if Lats, Mid-Back 4 x 8-12
Forearms for strength
Needed)
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Mid-Back, Retract scapula
T-Bar Row 4 x 10-12
Rhomboids fully
Single-Arm Pull with
Mid-Back, Lats 3 x 10-12/side
Dumbbell Row control
Biceps, Targets biceps
Hammer Curl 4 x 10-12
Forearms and forearms
Concentration Biceps (Short Isolate biceps;
3 x 12-15
Curl Head) slow reps
Heavy weight;
Forearms, Grip
Farmer’s Carry 3 x 30-60 sec walk with
Strength
control
Plank with Abs (Core Keep hips
3 x 30-45 sec
Shoulder Tap Stability) stable
Legs, Targets quads
Saturday Front Squat Quads, Core 4 x 8-12
Shoulders more
High foot
Leg Press Quads, Glutes 3 x 10-12
placement
Dumbbell
Quads, Glutes 3 x 12-15/side Long strides
Walking Lunge
Standing Calf
Calves 3 x 15-20 Pause at top
Raise
Shoulders
Dumbbell
(Front/Mid 3 x 8-12 Controlled reps
Shoulder Press
Delts)
Rear Delt Fly Light weight;
Shoulders
(Cable or 3 x 12-15 focus on rear
(Rear Delts)
Dumbbell) delts
Shoulders
Shrugs 3 x 12-15
(Traps)
Active recovery
Sunday Rest - - -
if desired
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