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GainMuscle
Bulking
Intermediate
Machine strength
Plan Details
The GainMuscle routine by sumit.coer is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This needs to be done after you have been lifting weights for more than 6 months. Subsequent reps must be done with increasing weight. If you fail before completing the required reps, try next with same weight. Ideally last rep should fail your muscle. Overtime, focus on either increasing the weight or the no. of reps you did with the weight. Sixth day is for yoga, cardio, swimming, sauna, cyclying etc, any two. No specific days, just see which was the muscle you did oldest and do it as practically, we tend to skip days.
Routine detail
Any
Shoulder
Est. 41 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Abduction
4 Sets x 12,10,8,6 Reps
Weight Plate Front Raise
4 Sets x 12,10,8,6 Reps
Machine Reverse Fly
4 Sets x 12,10,8,6 Reps
Weight Plate Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12,10,8,6 Reps
Machine Shoulder Press
4 Sets x 12,10,8,6 Reps
Any
Chest
Est. 47 min
8 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Pullover
4 Sets x 12,10,8,6 Reps
Dumbbell Fly
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 12,10,8,6 Reps
Machine Fly
4 Sets x 12,10,8,6 Reps
Machine Bench Press
4 Sets x 12,10,8,6 Reps
Any
Legs
Est. 41 min
7 exercises
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12,10,8,6 Reps
Machine Calf Raise
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Weight Plate walking lunges
3 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 12,10,8,6 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,6 Reps
Any
Arms
Est. 47 min
8 exercises
Dumbbell Incline Curl
4 Sets x 12,10,8,6 Reps
EZ Bar Curl
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Cable Dual Overhead Curl
4 Sets x 12,10,8,6 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 12,10,8,6 Reps
Machine Dip
4 Sets x 12,10,8,6 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 12,10,8,6 Reps
Any
Back
Est. 41 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Back Hyperextension
4 Sets x 12,10,8,6 Reps
Cable V Bar Pulldown
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Machine Seated Row
4 Sets x 12,10,8,6 Reps
