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Gains Diary
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Gains Diary routine by erik.esco is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Boulders
Est. 0 min
16 exercises
Back Hyperextension
3 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Barbell Military Press (Seated)
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 8 Reps
Cable Overhead Raise (Supine)
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Weight Plate Front Raise
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Weight Plate Shrug
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Step Machine
1 Set
Wed
Chest
Est. 0 min
11 exercises
Back Hyperextension
3 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Barbell Bench Press
7 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Incline Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 8 Reps
Exercise Dome Push-Up
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Step Machine
1 Set
Fri
Back
Est. 0 min
16 exercises
Back Hyperextension
3 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Machine Iso Lateral High Row
4 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Weight Plate Reverse Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Bicep Curl
2 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Machine Hammer Curl
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Step Machine
1 Set
Any
Legs
Est. 0 min
13 exercises
Back Hyperextension
3 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Bodyweight Step-Up
2 Sets x 20 Reps
Bodyweight Walking Lunge
2 Sets x 10 Reps
Bodyweight Squat
2 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Barbell Front Squat
5 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Hack Squat
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Weight Plate Walk
3 Sets x 20 Reps
Step Machine
1 Set
Any
Bis and Tris
Est. 0 min
16 exercises
Preacher Curl Machine
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Standing Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable One-Arm High Curl
2 Sets x 10 Reps
Cable Dual Overhead Curl
2 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
