Gym Workout Tracker

Your 5-day workout routine

Day 1: Chest & Triceps

Chest, triceps, and some shoulder work

Day 1: Chest & Triceps (+ some shoulders)

  • Chest press machine: 4 sets x 10-12 reps Chest press machine

  • Incline chest press: 4 sets x 10-12 reps Incline chest press

  • Pec deck/chest fly machine: 3 sets x 12-15 reps Pec deck

  • Cable chest fly (high and low): 3 sets x 12 reps each Cable chest fly

  • Shoulder press machine: 3 sets x 10-12 reps Shoulder press

  • Tricep pushdown (cable): 4 sets x 12 reps Tricep pushdown

  • Overhead tricep extension (cable or machine): 3 sets x 12 reps Overhead tricep extension

  • Tricep dips machine (if available): 3 sets x 10-12 reps
    Tricep dips