Hot Boy Winter: Belle of the YMCA

Your 3-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This gain muscle workout spans over 4 weeks, with 3 workout days per week.

Guidelines

  • Hover over the main exercise image to make edits.
  • Clone, change the weeks or delete the workout.
  • Click on input rows to update your progress.
  • Save changes to track your progress week by week.
  • Day 1
  • Day 2
  • Day 3

Dumbbell Ab Twist

Dumbbell Ab Twist

Reverse Grip Barbell Curl

Reverse Grip Barbell Curl

Dumbbell Standing Shoulder Press

Dumbbell Standing Shoulder Press

Squat To Calf Raise

Squat To Calf Raise

Dumbbell Bent Over Row

Dumbbell Bent Over Row

Tricep Dip

Tricep Dip
Dumbbell Ab Twist
Reverse Grip Barbell Curl
Dumbbell Standing Shoulder Press
Squat To Calf Raise
Dumbbell Bent Over Row
Tricep Dip

Cable Standing Crunch

Cable Standing Crunch

Weighted Chin Up

Weighted Chin Up

Dumbbell Goblet Squat Muscles

Dumbbell Goblet Squat Muscles

Machine Biceps Curl

Machine Biceps Curl

Cable Front Raise

Cable Front Raise

Incline Push Up Bench

Incline Push Up Bench
Cable Standing Crunch
Weighted Chin Up
Dumbbell Goblet Squat Muscles
Machine Biceps Curl
Cable Front Raise
Incline Push Up Bench

Plank Movement

Plank Movement

Dumbbell Rear Delt Fly

Dumbbell Rear Delt Fly

Barbell One Arm Row

Barbell One Arm Row

Seated Calf Raise

Seated Calf Raise

Dumbbell Preacher Biceps Curl

Dumbbell Preacher Biceps Curl

Cable Incline Bench Triceps Extension

Cable Incline Bench Triceps Extension
Plank Movement
Dumbbell Rear Delt Fly
Barbell One Arm Row
Seated Calf Raise
Dumbbell Preacher Biceps Curl
Cable Incline Bench Triceps Extension

Aggregated Volume

Weekly Completion

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