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Mass building
General
Intermediate
Barbell
Plan Details
The Mass building routine by tomy91 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Triceps
Est. 40 min
6 exercises
Bench Dip
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 2
Back and Biceps
Est. 52 min
8 exercises
Back Hyperextension
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 3
Legs and Shoulders
Est. 45 min
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Side Lateral to Front Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Day 4
Abs and Core
Est. 28 min
5 exercises
Spiderman Crunch
3 Sets x 8 Reps
Landmine 180
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cable Rotation
3 Sets x 8 Reps
