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PAIN & GAIN
General
Beginner
Machine strength
Plan Details
The PAIN & GAIN routine by d3x1 is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
LEGS
Est. 136 min
10 exercises
Step Machine
1 Set
Barbell Deep Squat
5 Sets x 15 Reps
Hack Squat
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Calf Raise
5 Sets x 15 Reps
Machine Hip Abduction
5 Sets x 15 Reps
Machine Hip Adduction
5 Sets x 15 Reps
Stationary Bike
1 Set
Tue
CHEST & ABS
Est. 90 min
9 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Cable Mid Chest Crossover
5 Sets x 10 Reps
Plank
4 Sets
Scissor Kick
5 Sets x 10 Reps
Sit-Up
5 Sets x 10 Reps
Weight Plate Russian Twist
5 Sets x 10 Reps
Tue
CHEST & TRICEP
Est. 108 min
10 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Cable Mid Chest Crossover
5 Sets x 10 Reps
Cable One-Arm Tricep Extension
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Dumbbell Seated Tricep Press
5 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
5 Sets x 10 Reps
Wed
SHOULDERS & FOREARMS
Est. 121 min
10 exercises
Step Machine
1 Set
Barbell Push Press
5 Sets x 10 Reps
Cable Front Raise
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Dumbbell One-Arm Front Raise
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Barbell Reverse Curl
5 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
5 Sets x 10 Reps
Cable One-Arm Reverse Curl
5 Sets x 10 Reps
Stationary Bike
1 Set
Thu
BACK & ABS
Est. 131 min
12 exercises
Cable Deadlift
5 Sets x 10 Reps
Step Machine
1 Set
Cable Standing Row
5 Sets x 10 Reps
Cable Rope Lat Pulldown
5 Sets x 10 Reps
Machine Back Extension
5 Sets x 10 Reps
Machine Lat Pulldown
5 Sets x 10 Reps
Pull-Up
5 Sets x 10 Reps
Air Bike
5 Sets x 10 Reps
Alternating Heel Touch
5 Sets x 10 Reps
Hanging Knee Raise
5 Sets x 10 Reps
Plank
4 Sets
Stationary Bike
1 Set
Fri
ARMS & ABS & FOREARMS
Est. 109 min
11 exercises
Barbell Curl
5 Sets x 10 Reps
Cable Reverse Curl
5 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Dumbbell Concentration Curl
5 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 10 Reps
Crunch
5 Sets x 10 Reps
Hanging Knee Raise
5 Sets x 10 Reps
Plank
4 Sets
Scissor Kick
5 Sets x 10 Reps
Sit-Up
5 Sets x 10 Reps
Sat
CARDIO
Est. 0 min
0 exercises
This day is empty
Sun
CARDIO
Est. 0 min
0 exercises
This day is empty
