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Moore Mass
Bulking
Intermediate
Machine strength
Plan Details
The Moore Mass routine by robb53 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Triceps
Est. 115 min
12 exercises
Running
1 Set
Weighted Side Rotation
3 Sets
Crunch
3 Sets
Air Bike
3 Sets
Alternating Heel Touch
3 Sets
Scissor Kick
3 Sets
Barbell Bench Press
4 Sets x 8,6,6,4 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8,8,6 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dip
2 Sets x 10 Reps
Bench Dip
2 Sets x 10 Reps
Day 2
Back and Biceps
Est. 126 min
13 exercises
Running
1 Set
Incline DB Twist
3 Sets
Machine Ab Crunch
3 Sets x 10 Reps
Lat Machine
3 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Seated Row
2 Sets x 8 Reps
Dumbbell Bent-Over Row
2 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 10,10,8 Reps
Barbell Curl
3 Sets x 8,8,6 Reps
Barbell Preacher Curl
3 Sets x 8,8,6 Reps
Dumbbell Incline Curl
2 Sets x 14 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Day 3
Legs
Est. 124 min
12 exercises
Running
1 Set
Crunch
3 Sets
Air Bike
3 Sets
Alternating Heel Touch
3 Sets
Scissor Kick
3 Sets
Incline DB Twist
2 Sets
Machine Ab Crunch
3 Sets x 10 Reps
Lat Machine
3 Sets x 10 Reps
Barbell Squat
4 Sets x 10,8,6,4 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf raise machine
4 Sets x 12 Reps
Day 4
Shoulders and Forearms
Est. 118 min
12 exercises
Running
1 Set
Weighted Side Rotation
3 Sets
Crunch
3 Sets
Air Bike
3 Sets
Alternating Heel Touch
3 Sets
Scissor Kick
3 Sets
Machine Deltoid Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Barbell Upright Row
2 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 10 Reps
Day 5
Max Day
Est. 90 min
7 exercises
Running
1 Set
Incline DB Twist
3 Sets
Machine Ab Crunch
3 Sets x 10 Reps
Lat Machine
3 Sets x 10 Reps
Barbell Bench Press
2 Sets x 1 Reps
Barbell Squat
2 Sets x 1 Reps
Pull-Up
2 Sets
