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Mass-Up - Phase 1(week 1&2)
Bulking
Intermediate
Machine strength
Plan Details
The Mass-Up - Phase 1(week 1&2) routine by NitinGupta3 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Burn fat and build muscle. 6 Weel pan for strength. Week 1 & 2 we will have 3 sets per exercise, per set 8 reps. We will overload the weight in such a way that, every week we beat our best of last time in terms of either weight or 1arm. Created by Guru Man
Routine detail
Mon
Chest & Triceps
Est. 67 min
10 exercises
Push-Up
1 Set x 38 Reps
Bench Push-Up
1 Set x 20 Reps
Machine Bench Press
2 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Tricep Kickback
2 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Tue
Shoulders & Traps
Est. 60 min
7 exercises
Dumbbell Seated Arnold Press
2 Sets x 15 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 25 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Wed
Cardio and Abs
Est. 90 min
9 exercises
Jump Rope
1 Set
Hanging Knee Raise
5 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Decline Reverse Crunch
3 Sets x 15 Reps
Side Plank
3 Sets x 15 Reps
Rotational side plank
3 Sets x 15 Reps
Barbell Seated Twist
3 Sets x 15 Reps
Treadmill Running
1 Set
Cable Wood Chop
4 Sets x 15 Reps
Thu
Back & Biceps
Est. 78 min
10 exercises
Pull-Up
4 Sets x 10 Reps
Machine Seated Row
2 Sets x 25 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Olympic barbell biceps curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Fri
Quads, Hams & Calves
Est. 67 min
8 exercises
Barbell Lunge
2 Sets x 38 Reps
Kettlebell Goblet Squat
1 Set x 15 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Sat
Abs
Est. 67 min
9 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Toe Touches
3 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 25 Reps
Decline Bench Leg Raise
3 Sets x 15 Reps
Hanging Knee Raise Rotation
4 Sets x 20 Reps
Oblique Crunch
3 Sets x 25 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Any
Mix
Est. 43 min
7 exercises
Stability Ball Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Olympic barbell 21 curl
2 Sets x 21 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 15 Reps
