max gains - JEFIT

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max gains - JEFIT

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max gains

Bulking

Intermediate

Machine strength

Plan Details

The max gains routine by gymhussy is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Mon

biceps n lats

Est. 121 min

17 exercises

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

Dumbbell One-Arm Incline Curl Demonstration

Dumbbell One-Arm Incline Curl

3 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 10 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

3 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 10 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Cable Bicep Curl (Supine) Demonstration

Cable Bicep Curl (Supine)

3 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 10 Reps

Tue

Abs

Est. 82 min

12 exercises

hanging crunch Demonstration

hanging crunch

3 Sets x 10 Reps

Cable Side Bend Demonstration

Cable Side Bend

3 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 10 Reps

Gorilla Chin-Up with Crunch Demonstration

Gorilla Chin-Up with Crunch

3 Sets x 10 Reps

Cable Judo Flip Demonstration

Cable Judo Flip

3 Sets x 10 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 10 Reps

Cable One-Arm Side Bend Demonstration

Cable One-Arm Side Bend

3 Sets x 10 Reps

Windshield Wipers Demonstration

Windshield Wipers

3 Sets x 10 Reps

Wed

shoulder

Est. 142 min

20 exercises

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Dumbbell Cuban Press Demonstration

Dumbbell Cuban Press

3 Sets x 10 Reps

Dumbbell One-Arm Shoulder Press Demonstration

Dumbbell One-Arm Shoulder Press

3 Sets x 10 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

3 Sets x 10 Reps

Barbell Bradford Rocky Press Demonstration

Barbell Bradford Rocky Press

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Barbell Rear Press Demonstration

Barbell Rear Press

3 Sets x 10 Reps

Barbell Rack Delivery Demonstration

Barbell Rack Delivery

3 Sets x 10 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 10 Reps

Dumbbell Seated Front Raise (Hammer) Demonstration

Dumbbell Seated Front Raise (Hammer)

3 Sets x 10 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

3 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 10 Reps

Handstand Push-Up Demonstration

Handstand Push-Up

3 Sets x 10 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

3 Sets x 10 Reps

Thu

back and cardio

Est. 111 min

16 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 10 Reps

Barbell Row Demonstration

Barbell Row

3 Sets x 10 Reps

Smith Machine Good Morning Demonstration

Smith Machine Good Morning

3 Sets x 10 Reps

Dumbbell Bent-Over Row (Palms in) Demonstration

Dumbbell Bent-Over Row (Palms in)

3 Sets x 10 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 10 Reps

Barbell Pullover Demonstration

Barbell Pullover

3 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 10 Reps

Cable Reverse Crossover Demonstration

Cable Reverse Crossover

3 Sets x 10 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

3 Sets x 10 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 10 Reps

lat pull Demonstration

lat pull

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

lat rAise Demonstration

lat rAise

3 Sets x 10 Reps

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 10 Reps

Sat

chest n tricep

Est. 177 min

25 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Decline Tricep Extension Demonstration

Dumbbell Decline Tricep Extension

3 Sets x 10 Reps

Smith Machine Decline Bench Press Demonstration

Smith Machine Decline Bench Press

3 Sets x 10 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 10 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 10 Reps

Barbell Overhead Tricep Extension Demonstration

Barbell Overhead Tricep Extension

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 10 Reps

Leverage Chest Press Demonstration

Leverage Chest Press

3 Sets x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

3 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 10 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

3 Sets x 10 Reps

Clap Push-Up Demonstration

Clap Push-Up

3 Sets x 10 Reps

Sun

legs

Est. 162 min

23 exercises

Band Calf Raise Demonstration

Band Calf Raise

3 Sets x 10 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 10 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Kettlebell Front Squat Demonstration

Kettlebell Front Squat

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 10 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

3 Sets x 10 Reps

Machine Seated Single-Leg Calf Raise Demonstration

Machine Seated Single-Leg Calf Raise

3 Sets x 10 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

3 Sets x 10 Reps

Dumbbell Iron Cross Demonstration

Dumbbell Iron Cross

3 Sets x 10 Reps

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

3 Sets x 10 Reps

Barbell Hack Squat Demonstration

Barbell Hack Squat

3 Sets x 10 Reps

Dumbbell Single-Leg Calf Raise Demonstration

Dumbbell Single-Leg Calf Raise

3 Sets x 10 Reps

Barbell Jefferson Squat Demonstration

Barbell Jefferson Squat

3 Sets x 10 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 10 Reps

Cable Standing Leg Curl Demonstration

Cable Standing Leg Curl

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps