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No Pain! No Gain!!!
Bulking
Intermediate
Machine strength
Plan Details
The No Pain! No Gain!!! routine by _NouM_ is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Pectoraux - Triceps
Est. 76 min
9 exercises
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Wed
Epaules - Biceps
Est. 86 min
10 exercises
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Pulldown Bicep Curl
3 Sets x 10 Reps
Calf Machine Shoulder Shrug
3 Sets x 15 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Fri
Pectoraux - Dos
Est. 76 min
9 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
