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MES
Bulking
Intermediate
Dumbbell
Plan Details
The MES routine by nordberg2 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
6 Day workout cycle
Routine detail
Day 1
Arms
Est. 75 min
11 exercises
Elliptical Training
1 Set
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Barbell Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,8,6 Reps
Wrist Roller
4 Sets x 12,10,8,6 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Tricep Press
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Day 2
Legs and Abs
Est. 64 min
11 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Barbell Lunge
4 Sets x 12,10,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Step-Up
4 Sets x 12,10,8,6 Reps
Crunch
4 Sets x 12,10,8,6 Reps
Dumbbell Side Bend
4 Sets x 12,10,8,6 Reps
Weighted Hanging Knee Raise
4 Sets x 12,10,8,6 Reps
Bench Weighted Decline Crunch
4 Sets x 12,10,8,6 Reps
Plank
4 Sets
Day 3
Shoulders
Est. 47 min
7 exercises
Treadmill Running
1 Set
Rowing
1 Set
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Barbell Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Day 4
Chest and Tri's
Est. 87 min
13 exercises
Elliptical Training
1 Set
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dip
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 12,10,8,6 Reps
Machine Fly
4 Sets x 12,10,8,6 Reps
EZ Bar Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Tricep Press
4 Sets x 12,10,8,6 Reps
Day 5
Back and Bi's
Est. 76 min
10 exercises
Elliptical Training
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
