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Michael's strength and mass routine
Bulking
Advanced
Machine strength
Plan Details
The Michael's strength and mass routine routine by mic_24 is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
5x5 on all major lifts 3 min rest goal is to be increasing the 5 rep max weight every week by 5 kg until it stops working that could be anywhere from 8 to 12 weeks or more 8x8 secondary 30 - 60 second rest Pick a weight you can do 8 clean reps but not 9 and reduce weight every set don't worry if you fail at 7 do a rest pause if it feels to light slow the movement down and do all 8 sets Keep you calories up and keep the cardio down to 1 day a week and keep it light and only if you have to. It would be better to skip the cardio you will see why after the first week , this is an intense program and not for the feint hearted. Go Hard or Go Home Rev 1
Routine detail
Mon
chest shoulder tricep abs
Est. 72 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
8 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
8 Sets x 8 Reps
Dip
5 Sets x 5 Reps
Wed
legs abs
Est. 45 min
4 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press (Wide Stance)
8 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Decline Crunch
3 Sets x 20 Reps
Fri
back bicep abs
Est. 48 min
4 exercises
Machine Ab Crunch
3 Sets x 20 Reps
Barbell Curl
6 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Seated Row
8 Sets x 8 Reps
