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Gains
General
Beginner
Dumbbell
Plan Details
The Gains routine by Singhfitness is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest legs and back
Est. 190 min
14 exercises
Barbell Bench Press
6 Sets x 12 Reps
Barbell Incline Bench Press
6 Sets x 12 Reps
Machine Fly
6 Sets x 12 Reps
Dumbbell Fly
6 Sets x 12 Reps
Push-Up
6 Sets x 12 Reps
Barbell Squat
6 Sets x 12 Reps
Machine Leg Extension
6 Sets x 12 Reps
Machine Leg Curl (Prone)
6 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 12 Reps
Barbell Deadlift
6 Sets x 12 Reps
Pull-Up
6 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Dumbbell One-Arm Row
6 Sets x 12 Reps
Dumbbell Bent-Over Row
6 Sets x 12 Reps
Thu
Shoulders and arms
Est. 137 min
10 exercises
Barbell Shoulder Press
6 Sets x 12 Reps
Dumbbell Bent-Over Raise
6 Sets x 12 Reps
Dumbbell Upright Row
6 Sets x 12 Reps
Dumbbell Shoulder Shrug
6 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 12 Reps
Barbell Curl
6 Sets x 12 Reps
Dumbbell Concentration Curl
6 Sets x 12 Reps
Barbell Bench Press (Close Grip)
6 Sets x 12 Reps
Cable Shoulder Extension
6 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
6 Sets x 12 Reps
Sun
Cardio
Est. 185 min
3 exercises
Treadmill Running
1 Set
Indoor Cycling
1 Set
Stationary Bike
1 Set
