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10 Week Mass Builder
AUTOPLAY
General
Beginner
Barbell
Plan Details
The 10 Week Mass Builder routine by kasid69 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest/Triceps
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Barbell Incline Bench Press
3 Sets x 8,8,6 Reps
Barbell Decline Bench Press
3 Sets x 8,8,6 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Barbell Tricep Extension
4 Sets x 10,8,8,6 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Tue
Back/Biceps
Est. 0 min
9 exercises
Barbell Deadlift
5 Sets x 10,8,8,6,4 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10,8,8 Reps
Barbell Curl
3 Sets x 8,8,6 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8,8,6 Reps
Dumbbell Incline Curl
2 Sets x 12,14 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Wed
Rest/Cardio
Est. 0 min
0 exercises
This day is empty
Thu
Shoulders/Forearms
Est. 0 min
9 exercises
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 8,10,10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Barbell Upright Row
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Fri
Legs
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 10,8,8,6,4 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
