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Gains by Brains: The Next Level
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The Gains by Brains: The Next Level routine by bttnqrxb is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Legs - Full
Est. 0 min
6 exercises
Walking
1 Set
Smith Machine Squat
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Tue
Relax
Est. 0 min
0 exercises
This day is empty
Wed
Relax
Est. 0 min
0 exercises
This day is empty
Thu
Quads & Calves
Est. 0 min
8 exercises
Walking
1 Set
Hack Squat
3 Sets x 12 Reps
Smith Machine Split Squat
3 Sets x 15 Reps
Smith Machine Bench Squat
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 6,10,12 Reps
Landmine Squat
3 Sets x 8 Reps
Fri
Upper Body & Abs 1
Est. 0 min
8 exercises
Walking
1 Set
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Sat
Hams & Glutes
Est. 0 min
6 exercises
Walking
1 Set
Bench Hip Thrust
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Squat Forward Lean
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Sun
Upper Body & Abs 2
Est. 0 min
8 exercises
Walking
1 Set
Machine Assisted Pull-Up
4 Sets x 6 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Weight Plate Front Raise
2 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
