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Gains
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The Gains routine by rylee.mayer is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Leg Day
Est. 0 min
10 exercises
Step Machine
1 Set
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Tue
Arms & Core
Est. 0 min
10 exercises
Elliptical Training
1 Set
Cable Drag Curl
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Smith Machine Deadlift
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Wed
Cardio
Est. 0 min
5 exercises
Walking
3 Sets
Treadmill Running
3 Sets
Elliptical Training
3 Sets
Stationary Bike
3 Sets
Step Machine
3 Sets
Thu
Leg Day
Est. 0 min
10 exercises
Step Machine
1 Set
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Fri
Arms & Core
Est. 0 min
10 exercises
Elliptical Training
1 Set
Cable Drag Curl
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Smith Machine Deadlift
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
