Gym Workout Routine

Workout routine designed by David Barouche, Miami Beach physical therapist to the stars.

Chart:

Lower:

Upper:

1. Pull-ups / Lat pull downs (nipples up) Lats-PullUp(Athlean):

Lats-PullUp(BrightSide):

Lats-PullDown(Athlean):

(lats; also: teres, infraspinatus, pecs)

2. Unilateral Lat rows Dumbell-Row(Athlean):

Cable:

(lats)

3. Seated cable row Seated(Herman):

(lats, rhomboids, trapezius)

4. Biceps High-Cable(Athlean):

5. Extra: Prone-Traps Reverse-FLy(Jeremy):

1. Bench press Pecs-Cable(Athlean):

(pecs; also: anterior deltoids, triceps, lats)

2. Dumbbell chest press Pecs-Bench(Herman):

(pecs; also anterior and lateral deltoids, and triceps)

3. Pullovers Pecs-Pullover(Herman):

warmup:

(pecs; also lats, triceps, abs)

4. Tricep pull-downs Tricep-PullDown(Herman):

1. Traveling lunges dumbbells Lunges(Herman):

Knee must be over ankle, not further, and slightly outside laterally (quads, glutes, soleus, gastrocnemius)

2. Squats with Smith machine/ goblet squats Cable:

(quads, adductor magnus, glutes)

3. Deadlifts straight leg or bent Glutes-Deadlift(Amanda):

(glutes; also: quads, adductor, hamstrings, soleus)

4. Calves Calf-raises(Herman):

5. Extra: Light barbell lift for Lower-Back(BrightSide):

(hamstrings and lower back)

6. Extra: Squat Bench lounges Squat(Athlean):

(glutes&hamstrings) (knee straight, aligned with outer edge of foot, butt protruded, shin stays vertical)

1. Shoulder press Delts-Press(Herman):

(deltoid)

2. Shoulder flys Delts-Flys(Athlean):

(lateral deltoid)

3. Cable unilateral leaning fly Chest-Cable-Fly(Athlean):

4. Upright row Delts/Traps-UprightRow(Holly):

(Deltoids, Trapezius)

5. Shrugs Traps-Shrugs-Cable:

Herman-dumbells:

(upper trapezius)

6. Extra: Barbell press Barbell-Press(Athlean):

(Shoulders = lateral and anterior Deltoids; Upper Traps; Upper Pecs; Scapular Stabilizers; Abdominals and Erectors)

7. Extra: Single arm cable shrug (stand close to cable base, pull facing cable and also w back to cable) Trap-Shrug(Athelean):

(trapezius)

1. Shrugs Traps-Shrugs(Herman):

(upper trapezius)

2. Shoulder press 4-phase: square, up, rotate dumbbells to parallel, down-forward, open to square Press(Herman):

(deltoid)

3. Y-arms (V) prone on incline bench Traps-Incline(CP):

(low traps)

4. Open arms prone on incline bench: Reverse Dumbbell Flys Reverse-Flys(RealJock):

do not extend arms beyond the torso (rear delts)

5. Standing in front 90-degrees and up-above head SStatic(Gaurav):

6. Reverse flys standing: Bending, widely open arms Reverse-Flys(HowCast):

7. Row, Dumbbell Chest-Supported Row (Wide Grip) Row(Jen):

1. Supersets Dumbbells(Athlean):