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Gainz?
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Gainz? routine by CrystalTamaraa is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Let’s get this shit.
Routine detail
Day 1
Back/Bi
Est. 0 min
7 exercises
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Day 2
Chest/Arms
Est. 0 min
6 exercises
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Day 3
Lower A
Est. 0 min
6 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 4
Lower B
Est. 0 min
7 exercises
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Day 5
Shoulders/Tri
Est. 0 min
6 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
