GainZ - JEFIT

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GainZ - JEFIT

GainZ

Bulking

Advanced

Machine strength

Plan Details

The GainZ routine by oneJMitch is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Back and Abs

Est. 61 min

10 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 15,12,8,6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 15,12,8,6 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15,12,8,6 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

4 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 15,12,8,6 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15,12,8,6 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 15,12,8,6 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 15,12,8,6 Reps

Decline Bench Ab Reach Demonstration

Decline Bench Ab Reach

4 Sets

Plank Demonstration

Plank

4 Sets

Tue

Chest and Abs

Est. 56 min

8 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

4 Sets x 15,12,8,6 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 15,12,8,6 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets

Plank Demonstration

Plank

3 Sets

Wed

Legs and Abs

Est. 62 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 15,12,8,6 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15,12,8,6 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 15,12,8,6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15,12,8,6 Reps

Smith Machine Stiff-Leg Deadlift Demonstration

Smith Machine Stiff-Leg Deadlift

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 15,12,8,6 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

3 Sets x 8 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 10 Reps

Thu

Shoulders and Abs

Est. 46 min

8 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 15,12,8,6 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 15,12,8,6 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 15,12,8,6 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 15,12,8,6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15,12,8,6 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 15,12,8,6 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets

Fri

Bi's, Tri's, Forearms and Abs

Est. 67 min

10 exercises

Barbell Curl Demonstration

Barbell Curl

5 Sets x 30,20,15,10,5 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

5 Sets x 30,20,15,10,5 Reps

Barbell Drag Curl Demonstration

Barbell Drag Curl

5 Sets x 30,20,15,10,5 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 30,20,15,10,5 Reps

Cable Drag Curl Demonstration

Cable Drag Curl

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

3 Sets x 12,8,6 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

3 Sets x 12,8,6 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 10 Reps

Sat

Rest

Est. 0 min

0 exercises

This day is empty

Sun

Rest

Est. 0 min

0 exercises

This day is empty