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Muscle gain
Bulking
Intermediate
Machine strength
Plan Details
The Muscle gain routine by giwrgakis1981 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Legs
Est. 124 min
13 exercises
Smith Machine Bench Press
4 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Smith Machine Reverse Calf Raise
4 Sets x 12 Reps
Tue
Back and Abs
Est. 184 min
9 exercises
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Bench Crunch
50 Sets x 4 Reps
Decline Bench Ab Reach
30 Sets x 4 Reps
Seated Leg Tuck
20 Sets x 4 Reps
Thu
Arms and Abs
Est. 146 min
14 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
Machine Bicep Curl (Reverse Grip)
4 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Single-Leg Bench Dip
4 Sets x 12 Reps
Crunch
4 Sets x 50 Reps
Hanging Knee Raise
4 Sets x 30 Reps
Hanging Knee Raise Rotation
4 Sets x 20 Reps
Fri
Shoulders and Abs
Est. 73 min
6 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Crunch
4 Sets x 70 Reps
Seated Leg Tuck
4 Sets x 50 Reps
