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Mass and bulking workout
Bulking
Advanced
Machine strength
Plan Details
The Mass and bulking workout routine by JamesWarrackUK is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 64 min
11 exercises
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Barbell Incline Bench Press
3 Sets x 8,6,4 Reps
Barbell Decline Bench Press
3 Sets x 8,6,4 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Pullover (Stability Ball)
2 Sets x 8 Reps
Cable Shoulder Extension
1 Set
Weighted Tricep Dip
3 Sets x 10 Reps
Bench Dip
3 Sets x 8 Reps
cable reverse crossover
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 8 Reps
Tue
Back and Biceps
Est. 60 min
11 exercises
Chin-Up with Knee Raise
2 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,6 Reps
Barbell Curl
3 Sets x 10,8,6 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10,8,6 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Thu
Shoulders and Forearms
Est. 51 min
8 exercises
Smith Machine Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Upright Row
2 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Fri
Legs
Est. 46 min
6 exercises
Treadmill Running
1 Set
Barbell 1/2 Squat
5 Sets x 10,8,8,6,4 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
