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Pure Mass
Bulking
Advanced
Dumbbell
Plan Details
The Pure Mass routine by kingdavig is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
A work in progress
Routine detail
Day 1
Lower Body Workout Day
Est. 39 min
6 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Flutter Kick
3 Sets x 12 Reps
Day 1
Chest, back and abs
Est. 119 min
14 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Cable Incline Fly
5 Sets x 8 Reps
Dumbbell Pull-over
4 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Hanging Knee Raises
5 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Day 2
Shoulders, Arms and Abs
Est. 178 min
17 exercises
Barbell Upright Row
5 Sets x 15 Reps
Barbell Curl
5 Sets x 15 Reps
Close-Grip Barbell Bench Press
5 Sets x 15 Reps
Dip
5 Sets x 15 Reps
Decline Crunch
5 Sets x 15 Reps
Power Clean and Press
5 Sets x 15 Reps
Standing Arnold Press
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Incline Curl
5 Sets x 15 Reps
Dumbbell Concentration Curl
5 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
5 Sets x 15 Reps
Barbell Curl
5 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
6 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Day 3
Legs
Est. 69 min
7 exercises
Barbell Squat
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Barbell Front Squat
5 Sets x 10 Reps
Barbell Sumo Deadlift
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Day 3
Upper Body Workout Day
Est. 35 min
6 exercises
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 4
Chest, back and abs
Est. 77 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dumbbell Pull-over
5 Sets x 8 Reps
Cable Cross-Over
5 Sets x 10 Reps
Pull-Up
4 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Hanging Knee Raises
5 Sets x 8 Reps
Day 5
Abs & Core Workout Day
Est. 37 min
7 exercises
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Plank
3 Sets
Day 5
Shoulders, Arms and Abs
Est. 121 min
15 exercises
Clean and Press
5 Sets x 8 Reps
Standing Arnold Press
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
5 Sets x 8 Reps
Dumbbell Bent-Over Raise
5 Sets x 8 Reps
Rear Shrugs
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 8 Reps
Close-Grip Barbell Bench Press
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Dumbbell Tricep Extension
5 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
5 Sets x 8 Reps
Decline Crunch
5 Sets x 8 Reps
Day 6
Legs
Est. 80 min
8 exercises
Barbell Deadlift
6 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Front Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 8 Reps
Barbell Lunge
5 Sets x 8 Reps
