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Strength/Size
Bulking
Advanced
Machine strength
Plan Details
The Strength/Size routine by Cmason21 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs
Est. 105 min
9 exercises
Machine Leg Extension
2 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Barbell Deep Squat
12 Sets x 10 Reps
Machine Leg Press
4 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Kneeling Leg Curl
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Tue
Chest
Est. 85 min
6 exercises
Barbell Bench Press
12 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 20 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 20 Reps
Cable Cross-Over
4 Sets x 20 Reps
Cable Lower Chest Raise
4 Sets x 20 Reps
Thu
Back
Est. 96 min
7 exercises
Barbell Deadlift
12 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 20 Reps
Machine Iso Lateral High Row
4 Sets x 20 Reps
Leverage Machine Iso Row
4 Sets x 20 Reps
Cable Seated Row
4 Sets x 20 Reps
Fri
Shoulders
Est. 94 min
7 exercises
Barbell Shoulder Press
12 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 20 Reps
Barbell Upright Row
4 Sets x 20 Reps
Dumbbell One-Arm Front Raise
4 Sets x 20 Reps
Cable One-Arm Lateral Raise
4 Sets x 20 Reps
Machine Reverse Fly
4 Sets x 20 Reps
Sat
Arms
Est. 99 min
8 exercises
Barbell Curl
4 Sets x 20 Reps
Barbell Preacher Curl
4 Sets x 20 Reps
Cable Dual Overhead Curl
4 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Barbell Bench Press (Close Grip)
4 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 20 Reps
