Muscle Gaining
Bulking
Intermediate
Machine strength
Plan Details
The Muscle Gaining routine by A.Jabban is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Schedule 1
Routine detail
Day 1
Chest and triceps
Est. 0 min
5 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Back and Biceps
Est. 0 min
5 exercises
Machine Lat Pulldown
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Day 3
Shoulders
Est. 0 min
5 exercises
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Lateral Raise
2 Sets x 8 Reps
Day 4
Forearms and abs
Est. 0 min
4 exercises
Farmer walk
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Wrist Roller
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
