Quang Bangz
General
Beginner
Machine strength
Plan Details
The Quang Bangz routine by TrungTruong is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
Chest 2
Est. 61 min
8 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Upright Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Tricep Kickback (Reverse Grip)
3 Sets x 12 Reps
Sat
Chest
Est. 70 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Any
Leg
Est. 76 min
8 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Sumo Deadlift
5 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
