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Mass without legs
Bulking
Intermediate
Machine strength
Plan Details
The Mass without legs routine by Graf1 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Shoulders and Trapezius
Est. 66 min
8 exercises
Decline Crunch
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Leverage Shoulder Press
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Walking
1 Set
Thu
Back and Chest
Est. 76 min
9 exercises
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Barbell Pullover
3 Sets x 15 Reps
Walking
1 Set
Sat
Biceps,Triceps, Forearms
Est. 71 min
9 exercises
Decline Crunch
3 Sets x 15 Reps
Weighted Tricep Dip
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Walking
1 Set
