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Mass Workout
Bulking
Intermediate
Barbell
Plan Details
The Mass Workout routine by Xploidium is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Add muscle mass with dumbbells and barbells.
Routine detail
Mon
Shoulders
Est. 49 min
6 exercises
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 14 Reps
Dumbbell Seated Alternating Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Tue
Back
Est. 55 min
6 exercises
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Pull-Up
7 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Wed
Chest and Triceps
Est. 79 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Clap Push-Up
2 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Dumbbell Alternating Kickback
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Barbell Tricep Press (Close Grip)
4 Sets x 12 Reps
Thu
Biceps
Est. 47 min
6 exercises
Barbell Concentration Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Rotational Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Fri
Legs
Est. 44 min
5 exercises
Dumbbell Lunge
4 Sets x 5 Reps
Barbell Squat
6 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
