Lean Mass Gain - Vegas Transformation
General
Advanced
Body
Plan Details
The Lean Mass Gain - Vegas Transformation routine by dash_munich is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
get ripped for Vegas bro
Routine detail
Tue
Arms
Est. 90 min
12 exercises
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Stability Ball Tricep Stretch
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Thu
Legs
Est. 90 min
9 exercises
Machine Leg Press (Wide Stance)
5 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Rotary Calves
5 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Cable Standing Leg Curl
5 Sets x 10 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Fri
Shoulders
Est. 53 min
7 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Barbell Seated Press
4 Sets x 8 Reps
Stretch
3 Sets
Sat
Back
Est. 69 min
9 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Standing Rope Pulls
4 Sets x 8 Reps
Standing Cable Side Pull Down
4 Sets x 8 Reps
Stretch
3 Sets
Sun
Chest
Est. 93 min
13 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Chest Stretch
3 Sets x 8 Reps
Chest and Shoulder Stretch
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Back Bend
3 Sets x 8 Reps
Stability Ball Chest Stretch
3 Sets x 8 Reps
Assisted Chest Stretch
3 Sets x 8 Reps
Any
Abs
Est. 54 min
6 exercises
Sit-Up
3 Sets x 50 Reps
Air Bike
3 Sets x 50 Reps
Oblique Crunch
2 Sets x 50 Reps
Leg Raise
1 Set x 50 Reps
Jackknife Sit-Up
2 Sets x 25 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Any
Running
Est. 27 min
1 exercise
Running
1 Set
