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Mos'ab Deep Routine
Bulking
Intermediate
Machine strength
Plan Details
The Mos'ab Deep Routine routine by mosb.dababat is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Upper Chest, Shoulders & Triceps
Est. 50 min
8 exercises
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Dumbbell Seated Arnold Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Tricep Stretch
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
4 Sets x 6 Reps
Day 2
Wide Back, Biceps & Forearms.
Est. 42 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
T Bar Row
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Cable Rope Hammer Curl
4 Sets x 6 Reps
Smith Machine Behind the Back Wrist Curl
4 Sets x 6 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 6 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Legs, Calves & Abs
Est. 76 min
11 exercises
Smith Machine Squat
4 Sets x 6 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 6 Reps
Machine Leg Press (Wide Stance)
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Machine Calf Raise
4 Sets x 6 Reps
Machine Calf Raise
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 6 Reps
Abdominal Hip Roll
3 Sets x 6 Reps
Ab Draw Leg Slide
3 Sets x 6 Reps
Abdominal Pendulum
3 Sets x 6 Reps
Day 5
Flat Chest, Shoulders & Triceps
Est. 81 min
12 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 6 Reps
Weight Plate Front Raise
4 Sets x 6 Reps
Bench Dip
3 Sets x 6 Reps
Cable High Pulley Tricep Extension
3 Sets x 6 Reps
Cable High Pulley Tricep Extension
3 Sets x 6 Reps
Cable One-Arm Tricep Extension
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
3 Sets x 6 Reps
Dumbbell Incline Tricep Extension
3 Sets x 6 Reps
Day 6
Narrow Back, Biceps & forearms
Est. 56 min
8 exercises
Cable Front Lat Pulldown (Close Grip)
1 Set x 15 Reps
T Bar Row
4 Sets x 6 Reps
Cable Elevated Row
4 Sets x 6 Reps
Cable V Bar Pulldown
4 Sets x 6 Reps
Barbell Curl (Close Grip)
4 Sets x 6 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 6 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 6 Reps
Dumbbell Wrist Curl (Neutral Grip)
4 Sets x 6 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
