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workout plan to dense muscle
General
Intermediate
Barbell
Plan Details
The workout plan to dense muscle routine by rajichani is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
this is a routine to dense muscles, you will do 5 sets with 10 reps of each exercise. minimum 10 reps is neccesary, reduce weight if u can't do 10 reps in each set
Routine detail
Day 1
Chest +back
Est. 77 min
7 exercises
Barbell Bench Press
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Dumbbell Fly
5 Sets x 10 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Day 2
Legs+abs day
Est. 77 min
8 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Lunge
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Crunch
2 Sets x 25 Reps
Air Bike
2 Sets x 25 Reps
Day 3
Shoulders+ abs
Est. 67 min
7 exercises
Barbell Shrug
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Barbell Upright Row
5 Sets x 10 Reps
Dumbbell One-Arm Front Raise
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Leg Raise
2 Sets x 25 Reps
Day 4
Arms day
Est. 86 min
8 exercises
Barbell Curl
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Bench Dip
5 Sets x 10 Reps
Day 5
Chest+ legs
Est. 88 min
8 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Reverse Lunge
5 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Barbell Standing Calf Raise
5 Sets x 10 Reps
Barbell Seated Calf Raise
5 Sets x 10 Reps
