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Muscle ist Macht (MASS version)
Bulking
Intermediate
Machine strength
Plan Details
The Muscle ist Macht (MASS version) routine by vin.niy is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3/7 method is Muskel 8 Days is a Week # MAINTAIN THE SAME WEIGHT FOR 2 SESSIONS, THEN INCREASE THE WEIGHT BY 2.5 KG
Routine detail
Day 1
1 (Volume-Centered)
Est. 25 min
5 exercises
Barbell Decline Bench Press
5 Sets x 7 Reps
Machine Assisted Chin-Up
5 Sets x 7 Reps
Torso Rotation (Machine)
5 Sets x 7 Reps
Machine Seated Leg Curl
5 Sets x 7 Reps
Torso Rotation (Machine)
5 Sets x 7 Reps
Day 2
2 (Volume-Centered)
Est. 31 min
5 exercises
Cable One-Arm Lateral Raise
5 Sets x 7 Reps
Barbell Squat
2 Sets x 5 Reps
Barbell Reverse Curl
5 Sets x 7 Reps
Machine Calf Raise
5 Sets x 7 Reps
Dumbbell Alternating Shoulder Press
5 Sets x 7 Reps
Day 3
3 (Volume-Centered)
Est. 29 min
6 exercises
Cable Cross-Over
5 Sets x 7 Reps
Back Hyperextension
5 Sets x 7 Reps
Dumbbell Alternating Kickback
5 Sets x 7 Reps
Parallel Bar Leg Raise
5 Sets x 7 Reps
Prone Trap Raises
5 Sets x 7 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 7 Reps
Day 4
4 (Volume-Centered)
Est. 20 min
4 exercises
Band Face Pull
5 Sets x 7 Reps
Barbell Hip Thrust
5 Sets x 7 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 7 Reps
Barbell Wrist Curl (Palms Down)
5 Sets x 7 Reps
