You’d be surprised how much time you waste at the gym without a game plan. Between deciding what to do and waiting for your turn on the machines, you could cut your gym time in half by having a plan prepared.

That’s why we’ve put together this 7-day gym plan. It will tell you exactly what to do each day of the week. The best part? You don’t need to wait for machines. The only equipment you need is a set of medium dumbbells.