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All these GAINS
General
Intermediate
Machine strength
Plan Details
The All these GAINS routine by logo803 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Bicep/Shoulders
Est. 66 min
10 exercises
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Barbell Curl
2 Sets x 21 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Tue
Chest/Triceps
Est. 68 min
10 exercises
Smith Machine Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Wed
Back/Leg
Est. 65 min
10 exercises
Smith Machine Deadlift
4 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
2 Sets x 10 Reps
Machine Leg Press (Wide Stance)
2 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Thu
Abs/Calves
Est. 64 min
8 exercises
Decline Crunch
3 Sets x 10 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Weighted Trunk Rotation
3 Sets x 30 Reps
Weighted Side Bend
3 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Bodyweight Calf Raise
5 Sets x 20 Reps
Fri
Cardio/Free Day
Est. 0 min
0 exercises
This day is empty
