Jack.Richman
HARPS GYM - MUSCLE GAINS
AUTOPLAY
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The HARPS GYM - MUSCLE GAINS routine by Jack.Richman is a 3 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Day 1
Day 2
Day 3
Chest - Shoulders - Triceps
Est time: 143 min
22 exercises
Barbell Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Push-Up
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Incline Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Fly
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Cross-Over
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Bench Push-Up
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Cross-Over
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Around the World
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Single-Leg Push-Up
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Shoulder Shrug
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Front Raise
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Seated Arnold Press
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Upright Row
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Shoulder Press
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Reverse Fly
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Lateral Raise
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Rear Deltoid Row
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Tricep Pushdown (Rope)
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Tricep Extension
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Tricep Kickback
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Incline Tricep Extension
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
