Teekie
Gainz
AUTOPLAY
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Gainz routine by Teekie is a 10 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 9
Day 10
Day 11
Back Heavy
Est time: 96 min
13 exercises
Barbell Deadlift
Back
Sets
5
Reps
10,6,4,4
Interval
00:00
Rest Time
01:00
Barbell Bent-Over Row (Reverse Grip)
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
T Bar Row
Back
Sets
4
Reps
10,6,4,4
Interval
00:00
Rest Time
01:00
Cable Seated Row
Back
Sets
4
Reps
10,6,4,4
Interval
00:00
Rest Time
01:00
Machine Lat Pulldown
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Row
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Lat Pulldown (Wide Grip)
Back
Sets
4
Reps
10,6,4,4
Interval
00:00
Rest Time
01:00
Cable One-Arm Lat Pulldown
Back
Sets
4
Reps
10,6,4,4
Interval
00:00
Rest Time
01:00
Cable Rope Face Pull
Back
Sets
4
Reps
10,6,4,4
Interval
00:00
Rest Time
01:00
Machine Back Extension
Back
Sets
4
Reps
10,6,4,4
Interval
00:00
Rest Time
01:00
Smith Machine Good Morning
Back
Sets
4
Reps
10,6,4,4
Interval
00:00
Rest Time
01:00
Back Hyperextension
Back
Sets
4
Reps
20
Interval
00:00
Rest Time
01:00
Crunch
Abs
Sets
4
Reps
20
Interval
00:00
Rest Time
01:00
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