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big boy gainz
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The big boy gainz routine by emmacrosby is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Kyla and Emma
Routine detail
Mon
Glutes and Hams
Est. 0 min
9 exercises
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Scissor Kick
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
6 inches
3 Sets
Parallel Bar Hip Raise
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Tue
Back and Biceps
Est. 0 min
10 exercises
Cable Seated Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Wed
Legs and Calves
Est. 0 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
RDL
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Thu
Chest and triceps
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Fri
Quads/Glutes and Cardio
Est. 0 min
11 exercises
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Rdl’s
4 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
