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MO3EZ PRO-SPLIT
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The MO3EZ PRO-SPLIT routine by C_AYMAN_MESLLAM is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
New Workout
Est. 0 min
9 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Push-Up
3 Sets x 20 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 2
New Workout
Est. 0 min
9 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Elevated Row
3 Sets x 15 Reps
Pull-Up
7 Sets x 8 Reps
Barbell Row
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Back Hyperextension
4 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Day 3
New Workout
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Smith Machine Shrug
4 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Plank
3 Sets
Day 4
New Workout
Est. 0 min
9 exercises
Barbell Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 20 Reps
Day 5
New Workout
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Smith Machine Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 15 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Dip
7 Sets x 10 Reps
Day 6
New Workout
Est. 0 min
10 exercises
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
7 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
