EZ Gains
General
Intermediate
Machine strength
Plan Details
The EZ Gains routine by bar8 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Back and Biceps
Est. 130 min
10 exercises
Rowing
1 Set
Machine Inverted Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
6 Sets x 12 Reps
Cable Elevated Row
6 Sets x 12 Reps
Barbell Preacher Curl
5 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 12 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 2
Legs
Est. 111 min
8 exercises
Rowing
1 Set
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Hip Abduction
5 Sets x 20 Reps
Machine Hip Adduction
5 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 3
Chest and Triceps
Est. 117 min
8 exercises
Rowing
1 Set
Barbell Bench Press
6 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Barbell Decline Bench Press
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Dumbbell Seated Tricep Press
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Elliptical Training
1 Set
Day 4
Abs , Shoulders and Lower Back
Est. 98 min
13 exercises
Rowing
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Back Hyperextension
5 Sets x 12 Reps
Weight Plate Russian Twist
1 Set
Leg Raise
1 Set
Decline Crunch
1 Set
Side Plank
1 Set x 12 Reps
Mountain Climber
1 Set
Air Bike
1 Set
Elliptical Training
1 Set
Day 5
Extra Workout
Est. 4 min
1 exercise
Rowing
1 Set
Day 6
Abs
Est. 9 min
6 exercises
Weight Plate Russian Twist
1 Set
Leg Raise
1 Set
Sit-Up
1 Set
Mountain Climber
1 Set
Air Bike
1 Set
Side Plank
1 Set
