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Gamma Bomb
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Gamma Bomb routine by reags369 is a 31 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Thu
Arms 1:4
Est. 0 min
8 exercises
Single handle Tricep Pushdown
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Any
Pump 2:5
Est. 0 min
8 exercises
Machine Inner Chest Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Band pull apart s
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Any
Pump 3:3
Est. 0 min
8 exercises
Machine Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Any
Chest 6:2
Est. 0 min
7 exercises
Machine Bench Press
2 Sets x 8 Reps
Barbell Bench Press
5 Sets x 5 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 8 Reps
Band pull apart s
3 Sets x 20 Reps
Dumbbell Shoulder Abduction
3 Sets x 25 Reps
Smith Machine Upright Row
3 Sets x 12 Reps
Any
Pump 1:5
Est. 0 min
8 exercises
Machine Inner Chest Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Any
Leg
Est. 0 min
4 exercises
Machine Seated Leg Curl
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
1 Set x 20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Any
Back 6:6
Est. 0 min
8 exercises
Cable Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Deadlift
5 Sets x 3 Reps
Barbell Deadlift
5 Sets x 3 Reps
Decline Crunch
4 Sets x 12 Reps
Machine Calf Raise
8 Sets x 15 Reps
Any
Legs 4:4
Est. 0 min
4 exercises
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Any
Legs 5:2
Est. 0 min
5 exercises
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Any
Arm 3:4
Est. 0 min
8 exercises
Single handle Tricep Pushdown
4 Sets x 12 Reps
Bent over tricep extension with single handles
4 Sets x 10 Reps
Dumbbell Tate Press
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Incline concentration curl
4 Sets x 10 Reps
Ez bar preacher curl
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Any
Arms 6:4
Est. 0 min
10 exercises
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Bent over tricep extension with single handles
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Machine Seated Calf Raise
8 Sets x 8 Reps
Any
Back 1:1
Est. 0 min
6 exercises
Cable One-Arm Seated Row
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Barbell Landmine Kneeling One-Arm Press
3 Sets x 8 Reps
Banded Dumbbell Pullover
3 Sets x 10 Reps
Decline Bench Leg Raise
4 Sets x 15 Reps
Barbell Standing Calf Raise
2 Sets x 10 Reps
Any
Chest 3:2
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Rear delt partial swings
3 Sets x 60 Reps
Any
Back 3:1
Est. 0 min
7 exercises
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Barbell Rack Pull
4 Sets x 6 Reps
T Bar Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Hang from chin up bar
1 Set x 60 Reps
Decline Bench Leg Raise
4 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Any
Chest 2:2
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 7 Reps
Machine Bench Press
1 Set x 15 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Band pull apart s
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Any
Legs 2:3
Est. 0 min
4 exercises
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Front Squat
3 Sets x 8 Reps
Bulgarian Split Squats
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
1 Set x 10 Reps
Any
Legs 3:3
Est. 0 min
4 exercises
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Any
Arms 4:4
Est. 0 min
8 exercises
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Dumbbell Preacher Hammer Curl
4 Sets x 10 Reps
Ez bar preacher curl
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Bench Dip
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Any
Chest 4:2
Est. 0 min
7 exercises
Banded Machine Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Neutral grip bench press
4 Sets x 8 Reps
Stretch push-up
4 Sets x 8 Reps
Over and Back Press
3 Sets x 10 Reps
Band pull apart s
3 Sets x 20 Reps
6 ways
3 Sets x 10 Reps
Any
Chest 5:2
Est. 0 min
7 exercises
Banded Machine Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
5 Sets x 20 Reps
Machine Fly
4 Sets x 8 Reps
Band pull apart s
3 Sets x 20 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Any
Chest 1:2
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Machine Bench Press
1 Set x 15 Reps
Machine Fly
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 25 Reps
Dumbbell Lateral Raise
3 Sets x 25 Reps
Barbell Front Raise
3 Sets x 25 Reps
Any
Back 4:1
Est. 0 min
7 exercises
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Barbell Rack Pull
5 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Banded Dumbbell Pullover
4 Sets x 10 Reps
Hang from chin up bar
3 Sets x 8 Reps
Decline Bench Leg Raise
4 Sets x 8 Reps
Barbell Standing Calf Raise
6 Sets x 20 Reps
Any
Legs 6:3
Est. 0 min
5 exercises
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Any
Legs 9:1
Est. 0 min
5 exercises
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Press
5 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Any
Back 2:1
Est. 0 min
7 exercises
Cable One-Arm Seated Row
4 Sets x 8 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 5 Reps
Hang from chin up bar
1 Set x 8 Reps
Decline Bench Leg Raise
4 Sets x 100 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Any
Pump Day 6:6
Est. 0 min
8 exercises
Hex Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Any
Arms 5:4
Est. 0 min
8 exercises
Cable Bicep Curl
4 Sets x 12 Reps
Dumbbell Preacher Hammer Curl
4 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Push-Up (Close Hand)
4 Sets x 20 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Machine Seated Calf Raise
6 Sets x 10 Reps
Any
Arms 2:4
Est. 0 min
8 exercises
Single handle Tricep Pushdown
4 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Incline skull crusher
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Any
Pump 4:4
Est. 0 min
8 exercises
Machine Bench Press
3 Sets x 8 Reps
Hex Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Seated face pulls
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Any
Pump 5:5
Est. 0 min
8 exercises
Dumbbell Rotational Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 20 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Any
Back 5:1
Est. 0 min
7 exercises
Barbell One-Arm Row
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Banded Dumbbell Pullover
4 Sets x 10 Reps
Back Hyperextension
6 Sets x 6 Reps
Decline Bench Leg Raise
4 Sets x 8 Reps
Machine Calf Raise
7 Sets x 8 Reps
