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Sculpting Muscle Mass Split.
General
Intermediate
Machine strength
Plan Details
The Sculpting Muscle Mass Split. routine by Phunky is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Muscle mass routine, made to get you sculpted for the summer.
Routine detail
Mon
Back and Bi's
Est. 41 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Leverage Machine High Row
4 Sets x 12,10,8,6 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 12,10,8,6 Reps
Barbell Bicep Drag Curl
4 Sets x 12,10,8,6 Reps
Barbell Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Hammer Curl
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 5,3,2,1 Reps
Tue
Chest and Tri's
Est. 47 min
8 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12,10,8,6 Reps
Thu
Legs
Est. 29 min
5 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Fri
Shoulders and Abs
Est. 45 min
7 exercises
Barbell Shoulder Press
4 Sets x 12,10,8,6 Reps
Cable Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Barbell Shrug
4 Sets x 12,10,8,6 Reps
Bench Weighted Decline Crunch
4 Sets x 12,10,8,6 Reps
Sit-Up
3 Sets x 30 Reps
Sat
Cardio
Est. 0 min
0 exercises
This day is empty
