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Strong&Mass
Bulking
Advanced
Machine strength
Plan Details
The Strong&Mass routine by mr.Dominus is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
3 month
Routine detail
Day 1
Legs+Shoulders
Est. 51 min
5 exercises
Treadmill Running
1 Set
Machine Leg Press
5 Sets x 10 Reps
Barbell Front Squat
5 Sets x 10 Reps
Smith Machine Rear Shoulder Press
5 Sets x 10 Reps
Dumbbell Shoulder Abduction
5 Sets x 10 Reps
Day 2
str.Chest+Triceps
Est. 47 min
5 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 6 Reps
Leverage Decline Chest Press
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Day 3
Back+str.Biceps
Est. 47 min
5 exercises
Treadmill Running
1 Set
Gironda Sternum Pull-Up
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Alternating Incline Curl
4 Sets x 6 Reps
Day 4
str.Legs+Shoulders
Est. 48 min
5 exercises
Treadmill Running
1 Set
Machine Leg Press
4 Sets x 6 Reps
Barbell Front Squat
4 Sets x 6 Reps
Smith Machine Rear Shoulder Press
5 Sets x 10 Reps
Dumbbell Shoulder Abduction
5 Sets x 10 Reps
Day 5
Chest+str.Triceps
Est. 47 min
5 exercises
Treadmill Running
1 Set
Barbell Bench Press
5 Sets x 10 Reps
Leverage Decline Chest Press
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Day 6
Back+Biceps
Est. 50 min
5 exercises
Treadmill Running
1 Set
Gironda Sternum Pull-Up
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Dumbbell Alternating Incline Curl
5 Sets x 10 Reps
Day 7
Legs+str.Shoulders
Est. 48 min
5 exercises
Treadmill Running
1 Set
Machine Leg Press
5 Sets x 10 Reps
Barbell Front Squat
5 Sets x 10 Reps
Smith Machine Rear Shoulder Press
4 Sets x 6 Reps
Dumbbell Shoulder Abduction
4 Sets x 6 Reps
Day 8
Chest+Triceps
Est. 49 min
5 exercises
Treadmill Running
1 Set
Barbell Bench Press
5 Sets x 10 Reps
Leverage Decline Chest Press
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Day 9
str.Back+Biceps
Est. 48 min
5 exercises
Treadmill Running
1 Set
Gironda Sternum Pull-Up
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Barbell Curl
5 Sets x 10 Reps
Dumbbell Alternating Incline Curl
5 Sets x 10 Reps
