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#Team GainZ Level 3
Bulking
Advanced
Machine strength
Plan Details
The #Team GainZ Level 3 routine by oneJMitch is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This workout has gone through three major revisions hints the name GainZ Level 3… On the 1st movement I use a tempo of (+) positive part of rep/ 2 sec, (Hold) and contract for 2 sec, and nice and slow for the negative part of the rep (-) 4 sec! On the last movement I perform a set triple drop set... make sure i stack the weight so that i fail at 6-9 reps before i drop weight! On all other movements I preformed a rest pause... but only on the last set of each exercise. (Rest Pause Defined) Where u rest 15 seconds and the hit the weights till failure! For Abs: I only preformed one of the three suggested movements for 5 sets... I have all movements on the workouts for some variety and quick and easy tracking. On Shoulders and Arm day it's super set city! With a pyramid approach, Reps should start at 40, and the drop in the following fashion 30 reps, 20 reps, 15 reps, 10 reps... Then when u switch Exercises I start at 10 reps then work your way back up to 40 reps...
Routine detail
Mon
AM Power Back
Est. 23 min
2 exercises
Barbell Deadlift
2 Sets x 15 Reps
Barbell Deadlift
6 Sets x 6 Reps
Mon
PM Back, Bicep & Upper Abs
Est. 93 min
12 exercises
Machine Assisted Pull-Up
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 15 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 20 Reps
Barbell Curl
5 Sets x 15 Reps
Barbell Drag Curl
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 15 Reps
Tue
Chest, Triceps & Obliques
Est. 143 min
18 exercises
Dip
3 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Dumbbell Incline Bench Press
6 Sets x 5 Reps
Leverage Decline Chest Press
3 Sets x 15 Reps
Leverage Chest Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 20 Reps
Cable Lower Chest Raise
3 Sets x 20 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Barbell Tricep Press (Supine)
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Weight Plate Russian Twist
5 Sets x 15 Reps
Tue
AM Power Chest
Est. 23 min
2 exercises
Dumbbell Bench Press
6 Sets x 5 Reps
Dumbbell Bench Press
2 Sets x 15 Reps
Wed
Back, Biceps, and Forearm
Est. 42 min
6 exercises
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Wed
Shoulders & Cardio
Est. 90 min
7 exercises
Treadmill Running
3 Sets
Barbell Alternating Press
5 Sets x 20 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 15 Reps
Dumbbell Alternating Press
3 Sets x 15 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 15 Reps
Walking
3 Sets
Thu
Legs & Cardio
Est. 142 min
17 exercises
Barbell Squat
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 20 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Hanging Pike
5 Sets x 20 Reps
Fri
DTP Chest and Back
Est. 51 min
4 exercises
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Dumbbell Bent-Over Row
5 Sets x 15 Reps
Leverage Chest Press
5 Sets x 15 Reps
Leverage Machine Iso Row
5 Sets x 15 Reps
Sat
Abs
Est. 36 min
5 exercises
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Sat
DTP Arms
Est. 33 min
4 exercises
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
