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mass up routine
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The mass up routine routine by GSRathi is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Mon
arms day
Est. 61 min
9 exercises
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
tricep pushdown
4 Sets x 12 Reps
cable reverse grip tricep pushdown
3 Sets x 12 Reps
Wed
shoulder
Est. 99 min
10 exercises
Machine Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Dumbbell Front Raise
6 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Arnold Press
4 Sets x 12 Reps
Cable Shrug
7 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Lateral Raise
6 Sets x 12 Reps
Thu
legs day
Est. 53 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
6 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Sat
back day
Est. 86 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Dumbbell One-Arm Row
6 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Incline Bench Row
7 Sets x 12 Reps
Machine Seated Row
6 Sets x 12 Reps
Sun
chest day
Est. 76 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
7 Sets x 12 Reps
Machine Bench Press
5 Sets x 12 Reps
Cable Incline Fly
4 Sets x 12 Reps
