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Mass / Bulking Workout With Daily Abs
Bulking
Advanced
Machine strength
Plan Details
The Mass / Bulking Workout With Daily Abs routine by JamesWarrackUK is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Great for gaining strength and bulking the main muscle groups, with a couple of ab exercises daily to bring it all together.
Routine detail
Day 1
Chest, Triceps and Abs
Est. 70 min
12 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 One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable Kneeling Tricep Extension
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
cable reverse crossover
3 Sets x 8 Reps
Day 2
Back, Biceps and Abs
Est. 66 min
12 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
Barbell Side Bend
3 Sets x 8 Reps
Day 3
Shoulders, Forearms and Abs
Est. 64 min
10 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
Decline Bench Ab Reach
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 4
Legs and Abs
Est. 58 min
8 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
Scissor Kick
3 Sets x 8 Reps
Crunch with Hands Overhead
3 Sets x 8 Reps
