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Prise de masse
Bulking
Intermediate
Barbell
Plan Details
The Prise de masse routine by Diabolikskur33 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Pecs-Biceps-Epaules
Est. 56 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Band Cross-Over
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Barbell Drag Curl
3 Sets x 10 Reps
Dumbbell One-Arm Bicep Curl (Prone)
3 Sets x 10 Reps
Tue
abdos
Est. 15 min
2 exercises
Crunch
4 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 10 Reps
Wed
Dos-Triceps-Epaules
Est. 69 min
7 exercises
Incline lat pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Row prise serrée horizontal
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Rear Tricep Extension
4 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Thu
abdos
Est. 19 min
2 exercises
Leg Slide (Supine)
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
5 Sets x 10 Reps
Fri
cuisses-mollets-Epaules
Est. 81 min
8 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell 1/2 Squat
4 Sets x 10 Reps
Barbell Squat (Wide Stance)
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
