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Prise de masse / 5 Days / Week
Bulking
Intermediate
Machine strength
Plan Details
The Prise de masse / 5 Days / Week routine by rchader is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Pectoraux
Est. 66 min
7 exercises
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Decline Fly
4 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Tue
Repos
Est. 0 min
0 exercises
This day is empty
Wed
Dos
Est. 68 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
T Bar Row
2 Sets x 8 Reps
Thu
Jambes
Est. 58 min
6 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Fri
Bras
Est. 60 min
7 exercises
Barbell Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Sat
Repos
Est. 0 min
0 exercises
This day is empty
Sat
Épaules
Est. 52 min
5 exercises
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Any
Abs
Est. 41 min
7 exercises
Hanging Knee Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Cable Upward Chop
3 Sets x 8 Reps
Air Bike
3 Sets x 10 Reps
Bench Oblique Crunch
3 Sets x 10 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
