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strengt gainz
Bulking
Advanced
Machine strength
Plan Details
The strengt gainz routine by faizantahir is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
arms
Est. 53 min
8 exercises
Barbell Curl
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 5 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 7 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Barbell Reverse Curl
3 Sets x 15 Reps
Day 2
les & abs
Est. 68 min
9 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Day 3
chest & triceps
Est. 67 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Day 4
back and biceps
Est. 71 min
10 exercises
Pull-Up
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
1 Set x 25 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Day 5
shoulder & abs
Est. 64 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
