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Mau 6
Bulking
Advanced
Machine strength
Plan Details
The Mau 6 routine by maurizio80 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest - biceps
Est. 82 min
10 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Cable Cross-Over
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Weight Plate Reverse Curl
2 Sets x 12 Reps
Day 2
Legs
Est. 74 min
10 exercises
Barbell Squat
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Dumbbell Reverse Lunge
2 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Curl
2 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Hack Single-Leg Calf Raise
2 Sets x 10 Reps
Day 3
shoulders - triceps
Est. 81 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Front Raise
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
EZ Bar Incline Tricep Extension
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dip
2 Sets x 12 Reps
Day 4
back
Est. 68 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
2 Sets x 12 Reps
Machine Iso Lateral High Row
2 Sets x 12 Reps
