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Gama Bomb
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The Gama Bomb routine by jurdwix is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Gama Bomb 14 Week Plan
Routine detail
Day 1
Legs
Est. 0 min
4 exercises
Machine Leg Curl (Prone)
4 Sets x 15,10,10,10 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8,8,10,20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Day 2
Back/Abs/Calves
Est. 0 min
6 exercises
T Bar Row
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Machine Calf Raise
2 Sets x 10 Reps
Day 3
Chest/Shoulders
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8,8,10 Reps
Barbell Incline Bench Press
3 Sets x 8,8,6 Reps
Machine Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 25 Reps
Dumbbell Lateral Raise
3 Sets x 25 Reps
Barbell Front Raise
3 Sets x 25 Reps
Day 4
Triceps/Biceps/Abs/Calves
Est. 0 min
8 exercises
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Calf Raise
2 Sets x 15 Reps
Decline Crunch
4 Sets x 12 Reps
Day 5
Chest/Back/Shoulders
Est. 0 min
8 exercises
Machine Inner Chest Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
