mr.kamra

Sep 3rd 2017

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G's Beginner Quick Gain

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5 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

A regular quick qain routine for beginners by Gautam

Chest 7 exercises, 45 mins

Tricep 7 exercises, 44 mins

Dip	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Back 7 exercises, 46 mins

Pull-Up	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s

Shoulder 7 exercises, 46 mins

Handstand Push-Up	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	3x8 reps	rest: 60s
Smith Machine Upright Row	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s

Bicep 7 exercises, 46 mins

Dumbbell Bicep Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Legs 7 exercises, 45 mins