G's Beginner Quick Gain
Bulking
Beginner
Machine strength
Plan Details
The G's Beginner Quick Gain routine by mr.kamra is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
A regular quick qain routine for beginners by Gautam
Routine detail
Mon
Chest
Est. 46 min
7 exercises
Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Incline Close Grip bench press Upper chest
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Tue
Tricep
Est. 45 min
7 exercises
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Standing Tricep Kickback
3 Sets x 8 Reps
Wed
Back
Est. 46 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Thu
Shoulder
Est. 46 min
7 exercises
Handstand Push-Up
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Fri
Bicep
Est. 46 min
7 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Sat
Legs
Est. 46 min
7 exercises
Bodyweight Wall Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
