sam.lala
Ecto-Gain
AUTOPLAY
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Ecto-Gain routine by sam.lala is a 5 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
This is a short term routine for hard gainers. Focuses on Calfs, arms and shoulders. Building founda...
Mon
Tue
Wed
Thu
Fri
Shoulders and Arms
Est time: 96 min
15 exercises
Dumbbell Alternating Deltoid Raise
Shoulders
Sets
1
Reps
12
Interval
00:00
Rest Time
01:00
Pull-Up
Back
Sets
1
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Military Press
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Upright Row
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Seated Shoulder Press
Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Lateral Raise
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Incline Curl
Biceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
EZ Bar Curl
Biceps
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Hammer Curl
Forearms
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Bicep Curl (Wide Grip)
Biceps
Sets
1
Reps
20
Interval
00:00
Rest Time
01:00
Barbell Bench Press (Close Grip)
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Tricep Pushdown (Rope)
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Machine Fly
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Push-Up
Chest
Sets
1
Reps
10
Interval
00:00
Rest Time
01:00
Push-Up
Chest
Sets
1
Reps
10
Interval
00:00
Rest Time
00:30
