ALL KINDZ OF GAINZ!!!
Bulking
Beginner
Machine strength
Plan Details
The ALL KINDZ OF GAINZ!!! routine by drjames is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Get a nigga big
Routine detail
Day 1
CHEST BACK A Day
Est. 82 min
9 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Barbell Row
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Leverage Incline Chest Press
5 Sets x 10 Reps
Cable Rope Seated Row
5 Sets x 10 Reps
Machine Vertical Row (Close Grip)
5 Sets x 10 Reps
Cable Lower Chest Raise
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Day 2
LEGS SHOULDERS A day
Est. 81 min
9 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Machine Single-Leg Extension
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Dumbbell One-Arm Front Raise
5 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
5 Sets x 10 Reps
Day 3
BI'S TRI'S A day
Est. 60 min
7 exercises
Dumbbell Incline Curl
5 Sets x 10 Reps
Dumbbell Incline Tricep Extension
5 Sets x 10 Reps
Dumbbell Incline Hammer Curl
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 10 Reps
EZ Bar Decline Tricep Extension
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Day 4
REST
Est. 0 min
0 exercises
This day is empty
Day 5
chest back B Day
Est. 74 min
9 exercises
Barbell Bent-Over Row
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Leverage Machine High Row
5 Sets x 10 Reps
Cable Mid Chest Crossover
5 Sets x 10 Reps
Pull-Up
5 Sets x 10 Reps
Day 9
LEGS SHOULDERS B day
Est. 79 min
9 exercises
Barbell Lunge
5 Sets x 10 Reps
Hack Squat
5 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Barbell Military Press (Seated)
5 Sets x 10 Reps
Barbell Push Press
5 Sets x 10 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Barbell Upright Row
5 Sets x 10 Reps
Day 10
BI'S TRI'S B DAY
Est. 67 min
8 exercises
EZ Bar Curl
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Barbell One-Arm Bicep Curl
5 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Cable Dual Overhead Curl
5 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
5 Sets x 10 Reps
