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PAIN N GAIN
General
Beginner
Machine strength
Plan Details
The PAIN N GAIN routine by goldenboygerman is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Shoulders
Est. 43 min
6 exercises
Smith Machine Shoulder Press
3 Sets x 21 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Dumbbell Bent-Over Reverse Fly
1 Set
Smith Machine Shrug
1 Set
Weight Plate Shrug
4 Sets x 12 Reps
Tue
Back
Est. 30 min
4 exercises
Cable Lat Pulldown (Wide Grip)
1 Set
Cable Front Lat Pulldown (Close Grip)
1 Set
Cable One-Arm Seated Row
4 Sets x 12 Reps
Back Hyperextension
1 Set
Wed
Legs
Est. 31 min
4 exercises
Machine Leg Press
1 Set
Smith Machine Split Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
1 Set
Machine Calf Raise
6 Sets x 6 Reps
Thu
Arms
Est. 34 min
5 exercises
Dumbbell Seated Bicep Curl
1 Set
Preacher Curl Machine
1 Set
Cable Shoulder Extension
1 Set
Cable Rope Overhead Tricep Extension
1 Set
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15 Reps
Fri
Chest
Est. 34 min
4 exercises
Dumbbell Incline Bench Press
1 Set
Dumbbell Bench Press
1 Set
Cable Cross-Over
4 Sets x 12 Reps
Push-Up (Wide Hand)
5 Sets x 15 Reps