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how to gain mass fast - fase 3
General
Beginner
Barbell
Plan Details
The how to gain mass fast - fase 3 routine by keviinpaniaguag is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
A
Est. 38 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 10 Reps
Tue
B
Est. 36 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 2 Reps
EZ Bar Curl
3 Sets x 10 Reps
Thu
C
Est. 35 min
5 exercises
Barbell Squat
2 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 14 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Fri
D
Est. 37 min
6 exercises
Push-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
