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Serious Gainz
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Serious Gainz routine by cornettmw is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Comprehensive full body workout designed as a 6 days per week routine, but can easily be a 5 day routine with each week starting on a different body part to aid in muscle confusion and helps avoid building training habits while allowing for plenty of time for muscle and tissue recovery.
Routine detail
Day 1
Chest
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Day 2
Back
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
1 Set x 5 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
Underhand Barbell Row
3 Sets x 8 Reps
Hammer Strength Lat Pull
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Day 3
Triceps
Est. 0 min
7 exercises
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Kickback
1 Set x 12 Reps
Day 4
Biceps
Est. 0 min
9 exercises
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
21s
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Day 5
Legs
Est. 0 min
8 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Smith Machine Hack Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 10 Reps
Bulgarian Split-Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 6
Shoulders
Est. 0 min
9 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Day 7
ABS 1
Est. 0 min
4 exercises
Decline Crunch
3 Sets x 25 Reps
Cable Wood Chop
3 Sets x 10 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 12 Reps
