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Mass Building Routine
Bulking
Advanced
Machine strength
Plan Details
The Mass Building Routine routine by DMoney2171 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
All the exercises here are 4 sets with the reps going from 12 to 10 to 8 to 6. On your first set, use about 60% of your one rep max, then 70% for your second set, 80% for your third and 90% for your last set. On the last exercise for each muscle group, feel free to do a drop set just to totally exhaust the area your working on that day. Enjoy!
Routine detail
Mon
Arms
Est. 81 min
7 exercises
Smith Machine Bench Press (Close Grip)
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Standing Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Tue
Legs and Calves
Est. 68 min
6 exercises
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Wed
Chest
Est. 60 min
5 exercises
Smith Machine Bench Press
4 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Thu
Back
Est. 56 min
5 exercises
Smith Machine Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Fri
Shoulders
Est. 57 min
5 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
