Ultimate Convenient GainZ
General
Intermediate
Dumbbell
Plan Details
The Ultimate Convenient GainZ routine by Nerad is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Don't let your busy week affect you from MAKING GainZ!
Routine detail
Mon
Chest and Tricep GainZ
Est. 86 min
12 exercises
Dip
2 Sets x 12 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Wed
Biceps and Shoulder GainZ
Est. 86 min
13 exercises
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 21 Reps
Dumbbell Incline Hammer Curl (Prone)
3 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
4 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell Seated Alternating Front Raise
2 Sets x 15 Reps
Dumbbell Reverse Spider Curl
3 Sets x 10 Reps
Barbell Drag Curl
2 Sets x 15 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Fri
Leg and Back GainZ
Est. 103 min
16 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 15 Reps
Chin-Up with Knee Raise
1 Set x 15 Reps
Cable Elevated Row
3 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Leverage Machine Iso Row
2 Sets x 10 Reps
Machine Iso Lateral High Row
3 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 10 Reps
Barbell Incline Row (Reverse Grip)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Any
Abs GainZ
Est. 46 min
8 exercises
Dragon Flag
2 Sets x 20 Reps
Weight Plate Rotation
2 Sets x 25 Reps
Decline Oblique Crunch
2 Sets x 20 Reps
Barbell Press Sit-Up
2 Sets x 20 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Windshield Wipers
2 Sets x 10 Reps
Hanging Knee Raise Rotation
2 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
