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JWill 6 day Muscle Mass Split
Bulking
Advanced
Dumbbell
Plan Details
The JWill 6 day Muscle Mass Split routine by Jason3357 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Beast Mode...total body...mass growth
Routine detail
Mon
Chest and Back
Est. 57 min
9 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Machine Lat Pulldown
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Machine Fly
4 Sets x 12,10,8,6 Reps
Tue
Arms
Est. 57 min
9 exercises
Smith Machine Shrug
4 Sets x 12,10,8,6 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12,10,8,6 Reps
Barbell Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell Hammer Curl
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Smith Machine Upright Row
4 Sets x 12,10,8,6 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Wed
Legs and Glutes
Est. 67 min
10 exercises
Barbell Step-Up
4 Sets x 12,10,8,6 Reps
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Calf Raise
4 Sets x 12,10,8,6 Reps
Barbell Lunge
4 Sets x 12,10,8,6 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12,10,8,6 Reps
Calf Press On Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Barbell Sumo Deadlift
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Glute Kickback (Kneeling)
4 Sets x 12,10,8,6 Reps
Thu
Chest and Back
Est. 57 min
9 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Machine Lat Pulldown
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Dumbbell Decline Fly
4 Sets x 12,10,8,6 Reps
Fri
Arms
Est. 47 min
8 exercises
EZ Bar Close Grip Curl
4 Sets x 12,10,8,6 Reps
EZ Bar Incline Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Barbell Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 12,10,8,6 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Front Raise (Hammer)
4 Sets x 12,10,8,6 Reps
Sat
Legs and Glutes
Est. 59 min
9 exercises
Bridge
3 Sets
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
