Facking schema för gains
General
Beginner
Machine strength
Plan Details
The Facking schema för gains routine by amir_medhat is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Push
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
5 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Tue
Pull
Est. 0 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Upper Row
4 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Wed
Legs
Est. 0 min
9 exercises
Hack Squat
4 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Thu
Chest and back
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Upper Row
4 Sets x 8 Reps
Fri
Arms
Est. 0 min
9 exercises
Barbell Military Press
4 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Sat
Legs 2
Est. 0 min
2 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
