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d3x1
PAIN & GAIN
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The PAIN & GAIN routine by d3x1 is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Mon
Tue
Tue
Wed
Thu
Fri
Sat
Sun
LEGS
Est time: 136 min
10 exercises
Step Machine
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:20
Barbell Deep Squat
Upper Legs
Sets
5
Reps
15
Interval
00:00
Rest Time
01:00
Hack Squat
Upper Legs
Sets
5
Reps
15
Interval
00:00
Rest Time
01:00
Machine Leg Extension
Upper Legs
Sets
5
Reps
15
Interval
00:00
Rest Time
01:00
Machine Seated Leg Curl
Upper Legs
Sets
5
Reps
15
Interval
00:00
Rest Time
01:00
Machine Leg Press
Upper Legs
Sets
5
Reps
15
Interval
00:00
Rest Time
01:00
Machine Calf Raise
Lower Legs
Sets
5
Reps
15
Interval
00:00
Rest Time
01:00
Machine Hip Abduction
Upper Legs
Sets
5
Reps
15
Interval
00:00
Rest Time
01:00
Machine Hip Adduction
Upper Legs
Sets
5
Reps
15
Interval
00:00
Rest Time
01:00
Stationary Bike
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:15
