Big Sky Gains
General
Beginner
Machine strength
Plan Details
The Big Sky Gains routine by RileyQuigley is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Big Sky
Routine detail
Mon
Chest
Est. 0 min
4 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Tue
Back
Est. 0 min
5 exercises
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable One-Arm Seated Row
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Machine Iso Lateral High Row
4 Sets x 12 Reps
Wed
Arms
Est. 0 min
6 exercises
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Thu
Legs
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 12 Reps
Oblique Crunch
4 Sets x 12 Reps
