Muscle Gain
Bulking
Intermediate
Machine strength
Plan Details
The Muscle Gain routine by giwrgakis1981 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and abs
Est. 50 min
7 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Tue
Legs and abs
Est. 44 min
7 exercises
Treadmill Running
1 Set
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Plank
4 Sets
Wed
Arms and abs
Est. 60 min
9 exercises
Treadmill Running
1 Set
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable One-Arm Concentration Curl
4 Sets x 8 Reps
Barbell Tricep Press (Close Grip)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Barbell Seated Twist
4 Sets x 8 Reps
Thu
Shoulders and abs
Est. 47 min
7 exercises
Treadmill Running
1 Set
Barbell Rear Military Press
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Fri
Back and abs
Est. 46 min
7 exercises
Treadmill Running
1 Set
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Rear Delt Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Sat
ΞεκοÏÏαση η Ï„ÏÎξιμο
Est. 0 min
0 exercises
This day is empty
Sun
ΞεκοÏÏαση η Ï„ÏÎξιμο
Est. 0 min
0 exercises
This day is empty
