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5 Day Muscle Mass Builder
Bulking
Intermediate
Dumbbell
Plan Details
The 5 Day Muscle Mass Builder routine by tonyaprile is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The 5 Day Muscle Mass Builder When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller. Monday : - Rest Tuesday : - On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles. Wednesday : - Arms days are important on building size and strength through explosive moments and heavy weight. Thursday : - Rest Friday : - It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look. Saturday : - Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina. Sunday : - This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics.
Routine detail
Mon
Rest
Est. 0 min
0 exercises
This day is empty
Tue
Legs and Abs
Est. 50 min
8 exercises
Dumbbell Wall Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Crunch
4 Sets x 30 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Sit-Up
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Wed
Arms
Est. 61 min
9 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Shoulders and Back
Est. 41 min
7 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Standing Dumbbell Upright Row
3 Sets x 12,8,6 Reps
Sat
Chest and Legs
Est. 51 min
7 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Bench Push-Up
4 Sets x 20 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 8 Reps
Sun
Chest and Back
Est. 55 min
8 exercises
Leverage Chest Press
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
