PROJECT Mass Gain for Women
stephapgm avatar stephapgm
Apr 23rd 2019
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PROJECT Mass Gain for Women

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3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

triceps/chest/shoulders  6 exercises, 54 mins
Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

4x12 reps

rest: 60s audio icon
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Machine Bench Press exercise demonstration
Machine Bench Press

4x12 reps

rest: 60s audio icon
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Machine Shoulder Press exercise demonstration
Machine Shoulder Press

4x12 reps

rest: 60s audio icon
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Machine Fly exercise demonstration
Machine Fly

4x12 reps

rest: 60s audio icon
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Dip exercise demonstration
Dip

4x12 reps

rest: 60s audio icon
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Cable Shoulder Extension exercise demonstration
Cable Shoulder Extension

4x12 reps

rest: 60s audio icon
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Leg day 2  5 exercises, 51 mins
Barbell Squat exercise demonstration
Barbell Squat

4x12 reps

rest: 90s audio icon
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Machine Single-Leg Press exercise demonstration
Machine Single-Leg Press

4x12 reps

rest: 60s audio icon
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Machine Leg Curl (Prone) exercise demonstration
Machine Leg Curl (Prone)

4x15 reps

rest: 60s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

4x15 reps

rest: 60s audio icon
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

4x12 reps

rest: 60s audio icon
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biceps/back/abs  7 exercises, 56 mins
Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

4x12 reps

rest: 90s audio icon
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Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

4x12 reps

rest: 60s audio icon
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Cable V Bar Pulldown exercise demonstration
Cable V Bar Pulldown

4x12 reps

rest: 60s audio icon
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Machine Seated Row exercise demonstration
Machine Seated Row

4x12 reps

rest: 60s audio icon
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Cable Bicep Curl exercise demonstration
Cable Bicep Curl

4x12 reps

rest: 60s audio icon
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Cable Crunch exercise demonstration
Cable Crunch

1x30 reps

rest: 0s audio icon
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Leg Raise exercise demonstration
Leg Raise

1x20 reps

rest: 60s audio icon
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