Big Gainz ?
Bulking
Advanced
Machine strength
Plan Details
The Big Gainz ? routine by BigGainz07 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Get yolked
Routine detail
Mon
Chest/triceps
Est. 0 min
13 exercises
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Tue
LEG CRUSHER
Est. 0 min
16 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Wed
Back/biceps/shoulders
Est. 0 min
17 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Sun
Yoga/active recovery/stretch
Est. 0 min
0 exercises
This day is empty
