FastGains - Build Muscle Quickly
Bulking
Beginner
Barbell
Plan Details
The FastGains - Build Muscle Quickly routine by eiriklun is a 2 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
An easy program to build muscle and get muscular/toned quickly. Many programs contain too many exercises and take too much time. The FastGains programs contain few and efficient exercises to ensure optimal muscle growth and short workouts. This program should be done four times a week. Two times Day 1 and two times Day 2.
Routine detail
Day 1
Chest/Shoulder/Triceps
Est. 39 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 9 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 9 Reps
Barbell Bench Press
3 Sets x 9 Reps
Dumbbell Incline Bench Press
3 Sets x 9 Reps
Dumbbell Fly
1 Set x 9 Reps
Dip
1 Set x 9 Reps
Weight Plate Rotation
3 Sets x 25 Reps
Day 2
Legs/Back/Biceps
Est. 39 min
7 exercises
Barbell Deadlift
1 Set x 9 Reps
Barbell Squat
4 Sets x 9 Reps
Machine Leg Extension
1 Set x 9 Reps
Machine Assisted Pull-Up
3 Sets x 9 Reps
Machine Seated Row
3 Sets x 9 Reps
Barbell Preacher Curl
3 Sets x 9 Reps
Plank
3 Sets
