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Power Gaines
General
Advanced
Machine strength
Plan Details
The Power Gaines routine by kennethgaines is a 14 day workout plan. It is an advanced level plan to achieve general fitness goals.
Workout designed to target each muscle group in a variety of ways. 1st 3 strength days have contradictory muscle groups paired in supersets for maximum power output. the last 3 strength days are designed to maximise singular muscle effort in complimentary groups. On strength days, distinctive core workouts are added to build and maintain core strength which is helpful for the success of this routine. recommended one cardio exercise on days between strength training and at least one stability and stretch a week to maintain a proper balance to become the best you you can be.
Routine detail
Day 1
Core1
Est. 20 min
6 exercises
Scissor Kick
2 Sets x 8 Reps
corkscrew
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Dragon Flag
2 Sets x 8 Reps
Oblique Crunch
2 Sets x 8 Reps
C-Y crunch
2 Sets x 8 Reps
Day 1
Upper Power
Est. 47 min
8 exercises
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Incline Press
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
cable one arm press
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Day 1
Daily Run
Est. 62 min
1 exercise
Running
1 Set
Day 2
Fine Tuning
Est. 39 min
8 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Day 2
Core2
Est. 19 min
7 exercises
Hanging Knee Raise
2 Sets x 8 Reps
Side Jacknife
2 Sets x 8 Reps
Jackknife Sit-Up
2 Sets x 8 Reps
bicycle
1 Set x 8 Reps
reverse bicycle
1 Set x 8 Reps
double hip drop
2 Sets x 8 Reps
Mason twist
2 Sets x 8 Reps
Day 3
Lower Power
Est. 40 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Bench Squat
3 Sets x 8 Reps
high pull
3 Sets x 8 Reps
Day 3
Core3
Est. 15 min
5 exercises
Jackknife Sit-Up
2 Sets x 8 Reps
Cable Wood Chop
2 Sets x 8 Reps
C-Y crunch
2 Sets x 8 Reps
Plank
2 Sets
Air Bike
1 Set x 8 Reps
Day 4
Pushing Power
Est. 37 min
6 exercises
cable one arm crossover
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
cable one arm high crossover
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
cable one arm low crossover
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Day 4
Core4
Est. 17 min
6 exercises
Seated Leg Tuck
2 Sets x 8 Reps
Abdominal Pendulum
2 Sets x 8 Reps
v sit up
2 Sets x 8 Reps
Leg ups
2 Sets x 8 Reps
broom twist
2 Sets x 8 Reps
Mason twist
2 Sets x 8 Reps
Day 5
Pulling Power
Est. 37 min
6 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
one arm full range of motion cable lat pullover
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
cable one arm side pushdown
3 Sets x 8 Reps
trifecta curls
3 Sets x 8 Reps
Day 5
Core5
Est. 18 min
6 exercises
Leg Raise
2 Sets x 8 Reps
Rotational Crunch
2 Sets x 8 Reps
Sit-Up
2 Sets x 8 Reps
Boat Pose
2 Sets x 8 Reps
Side Bridge
2 Sets
Plank
2 Sets
Day 6
Standing Power
Est. 45 min
7 exercises
Bodyweight Lunge
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
high pull
3 Sets x 8 Reps
Barbell Squat to Shoulder Press
3 Sets x 8 Reps
Day 6
Core6
Est. 17 min
6 exercises
Cobra
2 Sets
broom twist
2 Sets x 8 Reps
Alternating Floor Leg Raise
2 Sets x 8 Reps
v sit up
2 Sets x 8 Reps
Reverse Crunch
2 Sets x 8 Reps
Cross Body Crunch
2 Sets x 8 Reps
Day 7
Stability
Est. 62 min
1 exercise
Yoga
1 Set
