Nerad
Ultimate Convenience GainZ
AUTOPLAY
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Ultimate Convenience GainZ routine by Nerad is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
Don't let your busy week affect you from MAKING GainZ!...
Mon
Wed
Fri
Any
Chest and Tricep GainZ
Est time: 86 min
12 exercises
Dip
Triceps
Sets
2
Reps
12
Interval
00:00
Rest Time
00:30
Barbell Bench Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
00:45
Dumbbell Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Dumbbell Incline Tricep Extension
Triceps
Sets
4
Reps
10
Interval
00:00
Rest Time
00:45
Dumbbell Seated One-Arm Supported Tricep Extension
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Dumbbell Incline Bench Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
00:45
Barbell Incline Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Dumbbell One-Arm Tricep Kickback
Triceps
Sets
4
Reps
10
Interval
00:00
Rest Time
00:45
Barbell Decline Bench Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
00:45
Cable Cross-Over
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Cable Rope Overhead Tricep Extension
Triceps
Sets
4
Reps
10
Interval
00:00
Rest Time
00:45
Cable Tricep Pushdown (Rope)
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
