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PATO GAINS
Bulking
Intermediate
Machine strength
Plan Details
The PATO GAINS routine by PatoChromy is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chrbát, Biceps
Est. 51 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Day 1
Chrbát, Biceps
Est. 51 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Day 2
Ramená, Triceps
Est. 49 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 8 Reps
Day 3
Prsia, Biceps
Est. 53 min
7 exercises
Band Bench Press
4 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Day 4
NOHY, Triceps, brucho
Est. 78 min
10 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 8 Reps
Machine Kneeling Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
