GYM ROUTINE SEPTEMBER 2023
Exercise 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
DUSTED ü ü ü ü X ü ü ü ü ü X ü X X X ü - - ü ü X X X ü
M:Wings 67kg weight Mix Para Para Mix Mix Mix
Lat Pulldown 6p 6p 6p
One Arm Row 10kg 10kg 12kg
Rev Pulldown 5p 5p -
Barbell Row 20kg 20kg -
Close Grip 5p 5p -
Rack Pulls - - -
T:Bicep/Tricep
Hammer Curls 5kg 8kg
Barbell Curls 10kg 15kg
Pully Curls 4p 10kg
Tri. Pushdown 3p 3p
Rev Grip 3p 3p
Skull Crushers - 10kg
W:Shoulders
DB Press 8kg 8kg 10kg
BB Front Raises 10kg 15kg 14kg
BB press 10kg 10kg -
Facepulls - - -
Superset - 8 kg -
Dips - - -
T:Chest
Bench Press 24kg 24kg 36kg
Inclined Bench 16kg 16kg -
Dumbell Press 8kg 8kg 12kg
Inclined DB 8kg 8kg -
Dumbell Fly 8kg 8kg -
Traps 8kg 8kg 8kg
F:Legs
Barbell Squats 15kg 30kg
DB Lunges 8kg 8kg
Deadlift 15kg 30kg
Leg Extentions - -
Leg Curls - -
Leg Raises 3x25 3x25
58%
GYM ROUTINE OCTOBER 2023
Exercise 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
DUSTED X ü ü ü S S S ü X ü ü ü S X X ü O.H.T.
M:Wings Tri/F
Lat Pulldown 6p 7p
One Arm Row 12kg 14kg
Rev Pulldown
Barbell Row 16kg 16kg
Close Grip 4p 4p
Rack Pulls 15kg 15kg
T:Bicep/Tricep
Hammer Curls 8kg
Barbell Curls 8kg 10kg
Pully Curls 10kg 15kg
Tri. Pushdown 3p 4p
Rev Grip 3px2 4p
Skull Crushers 10kg 10kg
W:Shoulders
DB Press 8kg 8kg
BB Front Raises 12kg
BB press 10kg
Facepulls -
Superset 8 kg
Dips -
T:Chest
Bench Press 36kg 34kg
Inclined Bench - 20kg
Dumbell Press 12kg 12kg
Inclined DB - 12kg
Dumbell Fly - 5p
Traps 8kg 8kg
F:Legs
Barbell Squats 30kg
DB Lunges 8kg
Deadlift 45kg
Split Squats 8kg
Machine Push -
Leg Raises 25x3
CTOBER 2023
18 19 20 21 22 23 24 25 26 27 28 29 30 31
O.H.T. Para. ü ü ü JJ ü X X ü ü 45%
7p 7p
16kg 16kg
7p
32kg
-
5p
8kg 12kg
12kg
10kg
-
8 kg
-
36kg 34kg
22kg
18kg 18kg
-
7p
-
30kg
8kg
55kg
8kg
8p
25x3
GYM ROUTINE NOVEM
Exercise 1 2 3 4 5 6 7 8 9 10 11 12 13 14
DUSTED X X X X X X X X X X X X ill
M:Wings 70kg weight
Lat Pulldown
One Arm Row
Rev Pulldown -
Barbell Row -
Close Grip
Rack Pulls
T:Bicep/Tricep
Hammer Curls
Barbell Curls
Pully Curls
Tri. Pushdown
Rev Grip
Skull Crushers -
W:Shoulders
DB Press
BB Front Raises
BB press
Facepulls
Superset
Dips
T:Chest
Bench Press
Inclined Bench -
Dumbell Press
Inclined DB -
Dumbell Fly
Traps
F:Legs
Barbell Squats
DB Lunges
Deadlift
Split Squats
Machine Push
Leg Raises
YM ROUTINE NOVEMBER 2023
15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
ill X X X X X X ü X X X ü X X
ü
ü ü
ü
31
ü 9%
15kg
30kg
GYM ROUTINE DECEM
Exercise 1 2 3 4 5 6 7 8 9 10 11 12 13
DUSTED ü ü ü ü ü X X X X X X X ü
M:Wings 70kg weight
Lat Pulldown 7p 7p
One Arm Row 14kg 12kg
BB Squat Raises 42kg
Barbell Row 20kg 30kg
Close Grip 5p 5p
Deadlift
T:Bicep/Tricep
Hammer Curls 9kg 12kg
Barbell Curls 14kg
Pully Curls
Tri. Pushdown 3p, db 11kg
Rev Grip 4p, db 5kg
Skull Crushers
W:Shoulders
DB Press 8kg 9kg 9kg
BB Front Raises 10kg 10kg
BB press 10kg
armpulls
Superset 5kg
Dips 20dips
T:Chest
Bench Press 32kg 32kg 36kg
Inclined Bench 16kg
Dumbell Press 18kg
Inclined DB
Dumbell Fly
Traps
F:Legs
Barbell Squats 15kg
DB Lunges
Deadlift 30kg
Split Squats
Machine Push
Leg Raises
GYM ROUTINE DECEMBER 2023
14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29
ü ü X X ü X X X X X ü ü X ü X X
8p
18kg 18kg
38kg -
36kg -
6p 8p
50kg 46kg
12kg 12kg
15kg 32/16kg
15kg 32/16kg
3p -
5kg 5kg
10x2 -
36kg
20kg
-
18kg
8kg
-
30kg
8kg
40kg
8kg
8p
40kg
30 31
ü X 42%
GYM ROUTINE JANUARY 2024
Exercise 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
DUSTED Final Exams
M:Wings w w w w ü w w ü w w w w w w w
Lat Pulldown
One Arm Row
Rev Pulldown
Barbell Row
Close Grip
Rack Pulls
T:Bicep/Tricep
Hammer Curls
Barbell Curls
Pully Curls
Tri. Pushdown
Rev Grip
Skull Crushers
W:Shoulders
DB Press
BB Front Raises
BB press
Facepulls
Superset
Dips
T:Chest
Bench Press
Inclined Bench
Dumbell Press
Inclined DB
Dumbell Fly
Traps
F:Legs
Barbell Squats
DB Lunges
Deadlift
Split Squats
Machine Push
Leg Raises
UTINE JANUARY 2024
16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
Home/Terminal Leaves
w w w w w w w - - - - - - - - - 6%
GYM ROUTINE FEBRUA
Exercise 1 2 3 4 5 6 7 8 9 10 11 12 13 14
DUSTED - - - - - - - ü - - - ü - ü
M:Wings 68 KG
Lat Pulldown
One Arm Row
Rev Pulldown
Barbell Row
Close Grip
Rack Pulls
T:Bicep/Tricep
Hammer Curls
Barbell Curls
Pully Curls
Tri. Pushdown
Rev Grip
Skull Crushers
W:Shoulders
DB Press
BB Front Raises
BB press
Facepulls
Superset
Dips
T:Chest
Bench Press
Inclined Bench
Dumbell Press
Inclined DB
Dumbell Fly
Traps
F:Legs
Barbell Squats
DB Lunges
Deadlift
Split Squats
Machine Push
Leg Raises
GYM ROUTINE FEBRUARY 2024
15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
- - - - - ü - ü - - - - - ü ü -
Mix
12kg
32kg
32kg
5kg
40kg 40kg
20kg
18kg
18kg
8kg
25kg 25kg
31
- 22%
GYM ROUTINE MARC
Exercise 1 2 3 4 5 6 7 8 9 10 11 12 13 14
DUSTED - - - ü - - ü - ü ü ü ü ü ü
M:Wings
Lat Pulldown 6p 8p
One Arm Row 18kg
BB Close Grip -
Barbell Row 28kg
Close Grip 8p
Deadlift -
T:Bicep/Tricep
Hammer Curls 12kg
Barbell Curls 10kg 16kg
Pully Curls -
Tri. Pushdown 8p
Rev Grip 8p
Skull Crushers - 15kg
W:Shoulders
DB Press 12kg 17 kg
BB Front Raises 22kg 26kg
BB press - 26kg
armpulls - -
Superset 8kg 6kg
Dips - -
T:Chest
Bench Press 50kg 40kg
Inclined Bench 32kg 28kg
Dumbell Press 20kg 20kg
Inclined DB 12kg 20kg
Dumbell Fly - 7p
Traps 20kg 15kg
F:Legs
Barbell Squats 40kg
DB Lunges 12kg
Deadlift -
Split Squats -
Machine Push Max
Leg Raises -
GYM ROUTINE MARCH 2024
15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
ü ü
8p
25kg
40kg
28kg
8p
-
30kg
12kg
-
-
Max
52kg
31
GYM ROUTINE A
Exercise 1 2 3 4 5 6 7 8 9 10 11 12 13
DUSTED - eid
M:Wings
Lat Pulldown
One Arm Row
BB Squat Raises
Barbell Row
Close Grip
Deadlift
T:Bicep/Tricep
Hammer Curls
Barbell Curls
Pully Curls
Tri. Pushdown
Rev Grip
Skull Crushers
W:Shoulders
DB Press
BB Front Raises
BB press
armpulls
Superset
Dips
T:Chest
Bench Press
Inclined Bench
Dumbell Press
Inclined DB
Dumbell Fly
Traps
F:Legs
Barbell Squats
DB Lunges
Deadlift
Split Squats
Machine Push
Leg Raises
GYM ROUTINE APRIL 2024
14 15 16 17 18 19 20 21 22 23 24 25 26 27 28
29 30 31
