gaining and power for beginers
Bulking
Beginner
Machine strength
Plan Details
The gaining and power for beginers routine by skochaj is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
It is 3 days split, which should help you get size and power.
Routine detail
Day 1
back and shoulder
Est. 116 min
10 exercises
Walking
4 Sets
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Walking
4 Sets
Day 2
chest biceps triceps
Est. 123 min
11 exercises
Walking
4 Sets
Smith Machine Bench Press
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Walking
4 Sets
Day 3
legs forearm abs
Est. 113 min
10 exercises
Step Machine
4 Sets
Hack Squat (Narrow Stance)
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 16 Reps
Hack Calf Raise
5 Sets x 16 Reps
Cable Reverse Curl
4 Sets x 16 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 16 Reps
Bench Weighted Decline Crunch
4 Sets x 16 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 16 Reps
