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Gains Week 1
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The Gains Week 1 routine by fpolanco. is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Personal Plan
Routine detail
Mon
Leg Day
Est. 0 min
6 exercises
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Band Squat
4 Sets x 10 Reps
Band Squat
4 Sets x 10 Reps
Glute Kickback (Kneeling)
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Jump Squat
4 Sets x 10 Reps
Tue
Arm Day
Est. 0 min
6 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Wed
OR Circuit Day
Est. 0 min
0 exercises
This day is empty
Thu
Glute Day
Est. 0 min
7 exercises
Barbell Glute Bridge
4 Sets x 10 Reps
Glute Kickback (Kneeling)
4 Sets x 10 Reps
Pelvic Tilt to Glute Bridge
4 Sets x 10 Reps
Flutter Kick
4 Sets x 10 Reps
Barbell Kneeling Squat
4 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Bridge
4 Sets
Fri
Arm Day
Est. 0 min
6 exercises
Machine Incline Chest Press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
