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Maximum Gains @ Home
Information
Frequency :
7 days / week
Day Type :
Numerical
Type :
Bulking
Difficulty :
Advanced
Tags :
Description
Day 1
Push A
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
120 sec
10
3
Chest
Barbell Incline Bench Press
120 sec
10
3
Triceps
Barbell Tricep Extension (Supine)
120 sec
8
3
Shoulders
Dumbbell Seated Side Lateral Raise
60 sec
8
3
Abs
Hanging Leg Raise
120 sec
8
3
Day 2
Pull A
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Bent-Over Row
120 sec
10
3
Back
Weighted Pull-Up
120 sec
8
3
Shoulders
Barbell Upright Row
120 sec
10
3
Biceps
Dumbbell Seated Hammer Curl
90 sec
8
3
Abs
Parallel Bar Leg Raise
60 sec
8
3
Day 4
Push B
Muscle
Exercise Name
Timer
Reps
Sets
Track
Triceps
Weighted Tricep Dip
120 sec
8
3
Triceps
Barbell Bench Press (Close Grip)
120 sec
10
3
Triceps
Dumbbell Seated Tricep Press
120 sec
8
3
Shoulders
Dumbbell Front Raise
120 sec
10
3
Day 5
Pull B
Muscle
Exercise Name
Timer
Reps
Sets
Track
Biceps
Dumbbell One-Arm Preacher Curl
120 sec
10
3
Biceps
Dumbbell Seated Hammer Curl
120 sec
8
3
Back
T Bar Row
120 sec
10
3
Abs
Parallel Bar Leg Raise
120 sec
8
3
Day 6
Legs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Deadlift
120 sec
10
3
Upper Legs
Barbell Squat
120 sec
8
3
Lower Legs
Barbell Standing Calf Raise
120 sec
10
3
Day 8
Push C
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Dumbbell Seated Shoulder Press
120 sec
8
3
Shoulders
Dumbbell Lateral Raise
120 sec
10
3
Chest
Dumbbell Fly
120 sec
8
3
Abs
Cable Kneeling Crunch
120 sec
8
3
Day 9
Pull C
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Shrug
120 sec
8
3
Back
Barbell Pullover
120 sec
10
3
Back
Dumbell Rear Lateral
60 sec
8
3
Biceps
Barbell Curl
120 sec
10
3