Gabby Male 5 Day Workout Plan
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3Gabby Male 5 Day Workout Plan
Monday- Chest/Triceps/Shoulders
Exercise
What You Do
Warm Up
Your choice of cardio, 10-15 minutes
Bench Press
Warm Up
2x10 Medium Weight
1x6 Moderately Heavy Weight
1 set of 10 Close Grip, 10Regular Grip, 10 Wide Grip. No rest. Use a light weight
for this
Superset 1
Incline dumbbell Chest Press & Overhead dumbbell Triceps Extension, 3x10
Superset 2
Dumbbell fly’s & Skull Crushes, 3x10
Superset 3
Cable rope high pulls & Triceps Rope Pull Downs, 3x10
Superset 4
Pec Deck Fly’s & Lateral Raise, 3x10
Superset 5
Chest Press & Shoulder Press, 3x10
BURNOUT
30 Dips, 30 Around The Worlds, 30 Push Ups
Tuesday: Back and Biceps
Exercise
What You Do
Warm Up
Your choice of cardio, 10-15 minutes
Bicep Curls
Warm Up, 1 set of 20 reps with light /medium weight & dumbbell back row with
light/medium weight
Superset 1
Seated dumbbell bicep curls & dumbbell back row, 3x10
Superset 2
Lat pull downs & cable rope curls, 3x10
Superset 3
Preacher curls & EZ bar back rows, 3x10
Superset 4
Seated cable row & single arm cable curl, 3x10
Superset 5
Reverse Pec Deck (can also do with dumbbells, bent over lateral raises) & single
arm high cable curls (cable at head height & you do a flexing motion, but with
resistance)
BURNOUT
Bicep Curls Dropset, start at a high weight, and lower the weight 4 times, 4x10
Assisted Wide Grip
Perform reps until failure
Pull Up
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