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4 weeks Massa
Bulking
Beginner
Body
Plan Details
The 4 weeks Massa routine by Splatters is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Gain mass
Routine detail
Mon
Dorso/Delt. Post/Tricipiti
Est. 65 min
9 exercises
Indoor Cycling
1 Set
Leverage Machine High Row
4 Sets x 8,6,4,4 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 6 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 8,6,4,4 Reps
EZ Bar French Press
4 Sets x 10,8,6,4 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Wed
Gambe/Polpacci/Addome
Est. 110 min
9 exercises
Indoor Cycling
1 Set
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 8,6,4,4 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8,6,4,4 Reps
Crunch
3 Sets x 99 Reps
Tuck Crunch
3 Sets x 99 Reps
Oblique Crunch
3 Sets x 99 Reps
Plank
3 Sets
Fri
Petto/Delt. Ant./Bicipiti
Est. 72 min
9 exercises
Indoor Cycling
1 Set
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8,6,4,4 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 8,6,4,4 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10,8,6,4 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 10 Reps
