Gabby 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
Pull Up
Perform reps until failure
Wednesday: Legs (Glute/Hamstring Focus)
Exercise
What You Do
Warm Up
Your choice of cardio, 10-15 minutes
Back Squat
Warm up set with the bar, get the blood flowing to the legs, stretch if necessary, then 5 sets
of 8 reps
Superset 1
Weighted split squat & weighted step ups, 3x10 (each leg)
Superset 2
Leg press (single leg) & banded side squats, 3x10 (each leg)
Superset 3
Weighted lunges & GHR (glute-ham raise), 3x15 (on lunges do 15 down, 15 back)
Superset 4
Dumbbell straight leg dead lift & banded (or weighted) hid thrusts, 3x10
Superset 5
Hamstring curl machine & weighted courtesy lunges,3x15
BURNOUT
Banded duck walks & banded jump squats, 2x20
Thursday: Shoulders/Chest/Abs
Exercise
What You Do
Warm Up
Your choice of cardio, 10-15 minutes
Shoulder Press
Warm up set, use light weight and lateral raise with light weight
Superset 1
Shoulder press & lateral raise, 3x10
Superset 2
Arnold Press & incline chest press, 3x10
Superset 3
Military press (with straight bar) & dumbbell fly’s, 3x10
Superset 4
EZ bar high pulls & reverse grip bench (can use the same bar as used for high pulls)
Superset 5
Front raises (cable or dumbbell) & decline bench press (barbell or dumbells)
BURNOUT
30 arm circles forward, 30 arm circles backwards, 20 around the world
Push Ups
Until failure
Abs 1
Cable rope crunches, 2x15
Abs 2
Oblique side dips 2x10 (each side)
Abs 3
Ab raises on a decline bench, with weight if possible, 3x15
Abs 4
Russian twists on a decline bench, add weight if possible, 2x20
Abs 5
Leg raises, add 5-10 lbs if you can
Friday: Legs (Quad and Glute Focused)
Exercise
What You Do
Warm Up
Your choice of cardio, 10-15 minutes
Squats
Warm up, Front squats with bar & then back squats with bar
Back Squat
1 set moderate weight, 10-15 reps, 2 & 3 set heavy weight, 8-10 reps
Front Squat
1 set light weight, moderate weight, 10-15 reps, 2 & 3 set heavy, 8-10 reps
Superset 1
Leg extensions & courtesy lunges, 3x10
Superset 2
Split squats & cable kick backs
Lunges
With weight, 2x15
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