Nerad
Ultimate GainZ
AUTOPLAY
AUDIO TIP
Bulking
Advanced
Barbell
Plan Details
The Ultimate GainZ routine by Nerad is a 7 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Plan Description
The road to Gainz starts right here!...
Mon
Tue
Tue
Wed
Thu
Fri
Sat
Chest and Triceps GainZ
Est time: 116 min
14 exercises
Barbell Bench Press
Chest
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Bench Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Seated Tricep Press
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Dumbbell Tricep Extension (Supine)
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Barbell Incline Bench Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Leverage Incline Chest Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Tricep Kickback
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
EZ Bar Tricep Extension (Close Grip)
Triceps
Sets
3
Reps
15
Interval
00:00
Rest Time
00:45
Barbell Decline Bench Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Pullover
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Rope Overhead Tricep Extension
Triceps
Sets
3
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
Cable Cross-Over
Chest
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Dip
Triceps
Sets
3
Reps
20
Interval
00:00
Rest Time
00:45
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