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Wave Mass 2
Bulking
Advanced
Dumbbell
Plan Details
The Wave Mass 2 routine by m539 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Brust Bizeps
Est. 38 min
7 exercises
Barbell Incline Bench Press
4 Sets x 1,2,4,6 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 6,12,15 Reps
EZ Bar Curl
6 Sets x 1,6,1,6,1,6 Reps
Dumbbell Preacher Curl
3 Sets x 6,12,15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 20 Reps
Crunch
3 Sets x 30 Reps
Day 2
Rücken
Est. 46 min
6 exercises
Barbell Deadlift
6 Sets x 1,6,1,6,1,6 Reps
Pull-Up (Hammer Grip)
5 Sets x 20 Reps
Barbell Bent-Over Row
6 Sets x 7,5,3,7,5,3 Reps
Kroc Row
2 Sets x 25 Reps
Cable Rope Pullover
3 Sets x 6,12,15 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Day 3
Schultern Trizeps
Est. 56 min
7 exercises
Dumbbell Reverse Fly
4 Sets x 15 Reps
Barbell Military Press
9 Sets x 5,4,3,5,4,3,5,4,3 Reps
Dumbbell Lateral Raise
7 Sets x 10 Reps
Barbell Upright Row
3 Sets x 6,12,15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6,12,15 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Day 4
Beine
Est. 35 min
6 exercises
Machine Calf Raise
2 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 6,12,15 Reps
Barbell Squat
4 Sets x 1,2,4,6 Reps
Smith Machine Hack Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Weighted Crunch
3 Sets x 15 Reps
