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Gym Workout
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Gym Workout routine by xjqdwfcyk is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Good workout for beginners, covers everything and time effective. Very much recommend ?
Routine detail
Day 1
(Chest/Triceps)
Est. 0 min
10 exercises
Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Day 2
(Back/Biceps)
Est. 0 min
13 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine One-Arm Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 3
(Legs/Shoulders)
Est. 0 min
14 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 4
(Other)
Est. 0 min
6 exercises
Stability Ball Neck Flexion
3 Sets
Stability Ball Neck Extension
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
