PAIN & GAIN - JEFIT

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PAIN & GAIN - JEFIT

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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 Demonstration

Step Machine

1 Set

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 15 Reps

Hack Squat Demonstration

Hack Squat

5 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 15 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

5 Sets x 15 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Tue

CHEST & TRICEP

Est. 108 min

10 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 10 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

5 Sets x 10 Reps

Cable One-Arm Tricep Extension Demonstration

Cable One-Arm Tricep Extension

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Dip Demonstration

Dip

5 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

5 Sets x 10 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

5 Sets x 10 Reps

Tue

CHEST & ABS

Est. 90 min

9 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 10 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

5 Sets x 10 Reps

Plank Demonstration

Plank

4 Sets

Scissor Kick Demonstration

Scissor Kick

5 Sets x 10 Reps

Sit-Up Demonstration

Sit-Up

5 Sets x 10 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

5 Sets x 10 Reps

Wed

SHOULDERS & FOREARMS

Est. 121 min

10 exercises

Step Machine Demonstration

Step Machine

1 Set

Barbell Push Press Demonstration

Barbell Push Press

5 Sets x 10 Reps

Cable Front Raise Demonstration

Cable Front Raise

5 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 10 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

5 Sets x 10 Reps

Dumbbell Supinated One-Arm Wrist Curl Demonstration

Dumbbell Supinated One-Arm Wrist Curl

5 Sets x 10 Reps

Cable One-Arm Reverse Curl Demonstration

Cable One-Arm Reverse Curl

5 Sets x 10 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Thu

BACK & ABS

Est. 131 min

12 exercises

Cable Deadlift Demonstration

Cable Deadlift

5 Sets x 10 Reps

Step Machine Demonstration

Step Machine

1 Set

Cable Standing Row Demonstration

Cable Standing Row

5 Sets x 10 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

5 Sets x 10 Reps

Machine Back Extension Demonstration

Machine Back Extension

5 Sets x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

5 Sets x 10 Reps

Air Bike Demonstration

Air Bike

5 Sets x 10 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

5 Sets x 10 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

5 Sets x 10 Reps

Plank Demonstration

Plank

4 Sets

Stationary Bike Demonstration

Stationary Bike

1 Set

Fri

ARMS & ABS & FOREARMS

Est. 109 min

11 exercises

Barbell Curl Demonstration

Barbell Curl

5 Sets x 10 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

5 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

5 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

5 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

5 Sets x 10 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

5 Sets x 10 Reps

Crunch Demonstration

Crunch

5 Sets x 10 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

5 Sets x 10 Reps

Plank Demonstration

Plank

4 Sets

Scissor Kick Demonstration

Scissor Kick

5 Sets x 10 Reps

Sit-Up Demonstration

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

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