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insect's Solid Mass
Bulking
Intermediate
Dumbbell
Plan Details
The insect's Solid Mass routine by insect is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest + Biceps + Calves + Abs
Est. 107 min
9 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Calf Raise
4 Sets x 25 Reps
Cable Seated Crunch
4 Sets x 10 Reps
Tue
Legs + Abs
Est. 79 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Cable Standing Leg Curl
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Plank
4 Sets
Thu
Shoulders + Triceps + Abs
Est. 97 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Reverse One Arm Cable Tricep Extension
4 Sets x 15 Reps
Cable Seated Crunch
4 Sets x 10 Reps
Sat
Back + Calves + Abs
Est. 80 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Bent One Arm Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Cable Calf Raise
4 Sets x 25 Reps
Dragon Flag
4 Sets x 10 Reps
