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Build Muscle Training
General
Advanced
Machine strength
Plan Details
The Build Muscle Training routine by irakeesj is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Build muscle
Routine detail
Day 1
BACK Wednesday , friday
Est. 32 min
6 exercises
Barbell Romanian Deadlift
6 Sets x 10,8,8,6,6,6 Reps
Machine Assisted Chin-Up
7 Sets x 10 Reps
Cable Seated Row
4 Sets x 10,8,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 10,8,8,6 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10,8,8,6 Reps
Cable Rope Seated Row
4 Sets x 10,8,8,6 Reps
Day 2
CHEST ,BICEPS Mon.thur
Est. 55 min
8 exercises
Push-Up
7 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10,8,6,4 Reps
Dumbbell Bench Press
4 Sets x 10,8,6,4 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Pullover and Press
4 Sets x 10 Reps
Machine Assisted Dips
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10,8,6,4 Reps
Day 4
SHOULDERS & TRICEPS Tuesday
Est. 35 min
5 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Day 5
LEGS sunday
Est. 77 min
10 exercises
Barbell Squat
5 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 8,8,6,4 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Day 9
CHEST Saturday
Est. 45 min
6 exercises
Push-Up
7 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Machine Assisted Dips
4 Sets x 10 Reps
