ALL KINDZ OF GAINZ!!! - JEFIT

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ALL KINDZ OF GAINZ!!! - JEFIT

ALL KINDZ OF GAINZ!!! banner

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 Demonstration

Barbell Incline Bench Press

5 Sets x 10 Reps

Barbell Row Demonstration

Barbell Row

5 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

5 Sets x 10 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

5 Sets x 10 Reps

Machine Vertical Row (Close Grip) Demonstration

Machine Vertical Row (Close Grip)

5 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

5 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 10 Reps

Day 2

LEGS SHOULDERS A day

Est. 81 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 10 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

5 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 10 Reps

Dumbbell One-Arm Lateral Raise Demonstration

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 Demonstration

Dumbbell Incline Curl

5 Sets x 10 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

5 Sets x 10 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 10 Reps

EZ Bar Decline Tricep Extension Demonstration

EZ Bar Decline Tricep Extension

5 Sets x 10 Reps

Dip Demonstration

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 Demonstration

Barbell Bent-Over Row

5 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

5 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 10 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

5 Sets x 10 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

5 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

5 Sets x 10 Reps

Day 9

LEGS SHOULDERS B day

Est. 79 min

9 exercises

Barbell Lunge Demonstration

Barbell Lunge

5 Sets x 10 Reps

Hack Squat Demonstration

Hack Squat

5 Sets x 10 Reps

Smith Machine Bulgarian Split Squat Demonstration

Smith Machine Bulgarian Split Squat

5 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 10 Reps

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

5 Sets x 10 Reps

Barbell Push Press Demonstration

Barbell Push Press

5 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

5 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

5 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 10 Reps

Day 10

BI'S TRI'S B DAY

Est. 67 min

8 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 10 Reps

Barbell One-Arm Bicep Curl Demonstration

Barbell One-Arm Bicep Curl

5 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

5 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 10 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

5 Sets x 10 Reps

Barbell Preacher Curl (Overhand) Demonstration

Barbell Preacher Curl (Overhand)

5 Sets x 10 Reps