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Big Gains Workout
General
Advanced
Machine strength
Plan Details
The Big Gains Workout routine by Erictolle is a 13 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest/Triceps Week 5
Est. 60 min
6 exercises
Barbell Bench Press
6 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
4 Sets x 15 Reps
Cable Lying Tricep Extension
5 Sets x 12 Reps
Cable Rope Incline Tricep Extension
5 Sets x 12 Reps
Mon
Chest/Triceps Week 7
Est. 58 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
4 Sets x 15 Reps
Cable Lying Tricep Extension
5 Sets x 12 Reps
Cable Rope Incline Tricep Extension
5 Sets x 12 Reps
Mon
Chest/Triceps Week 9
Est. 56 min
6 exercises
Barbell Bench Press
4 Sets x 4 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
4 Sets x 15 Reps
Cable Lying Tricep Extension
5 Sets x 12 Reps
Cable Rope Incline Tricep Extension
5 Sets x 12 Reps
Mon
Chest/Triceps Week 8
Est. 56 min
6 exercises
Barbell Bench Press
5 Sets x 1 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
4 Sets x 15 Reps
Cable Lying Tricep Extension
5 Sets x 12 Reps
Cable Rope Incline Tricep Extension
5 Sets x 12 Reps
Mon
Chest/Triceps Week 4
Est. 59 min
6 exercises
Barbell Bench Press
7 Sets x 1 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
4 Sets x 15 Reps
Cable Lying Tricep Extension
5 Sets x 12 Reps
Cable Rope Incline Tricep Extension
5 Sets x 12 Reps
Mon
Chest/Triceps Week 10
Est. 55 min
6 exercises
Barbell Bench Press
4 Sets x 1 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
4 Sets x 15 Reps
Cable Lying Tricep Extension
5 Sets x 12 Reps
Cable Rope Incline Tricep Extension
5 Sets x 12 Reps
Mon
Chest/Triceps Week 6
Est. 58 min
6 exercises
Barbell Bench Press
6 Sets x 1 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
4 Sets x 15 Reps
Cable Lying Tricep Extension
5 Sets x 12 Reps
Cable Rope Incline Tricep Extension
5 Sets x 12 Reps
Mon
Chest/Triceps Week 2
Est. 60 min
6 exercises
Barbell Bench Press
8 Sets x 1 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
4 Sets x 15 Reps
Cable Lying Tricep Extension
5 Sets x 12 Reps
Cable Rope Incline Tricep Extension
5 Sets x 12 Reps
Mon
Chest/Triceps Week 3
Est. 62 min
6 exercises
Barbell Bench Press
7 Sets x 7 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
4 Sets x 15 Reps
Cable Lying Tricep Extension
5 Sets x 12 Reps
Cable Rope Incline Tricep Extension
5 Sets x 12 Reps
Mon
Chest/Triceps Week 1
Est. 65 min
6 exercises
Barbell Bench Press
8 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
4 Sets x 15 Reps
Cable Lying Tricep Extension
5 Sets x 12 Reps
Cable Rope Incline Tricep Extension
5 Sets x 12 Reps
Tue
Back/Biceps
Est. 54 min
7 exercises
Barbell Bent-Over Row
4 Sets x 15,12,8,6 Reps
Leverage Machine Iso Row
4 Sets x 15,12,8,6 Reps
Machine Inverted Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Wed
Shoulders/Cardio/Core
Est. 45 min
6 exercises
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Cable Upright Row
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 15,12,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 15,12,8,6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Fri
Legs
Est. 49 min
6 exercises
Machine Leg Press
4 Sets x 15,12,8,6 Reps
Machine Leg Extension
4 Sets x 15,12,8,6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Barbell Bench Squat
8 Sets x 4 Reps
Smith Machine Reverse Calf Raise
3 Sets x 15 Reps
Barbell Squat
5 Sets x 5 Reps
