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insect's Solid Mass - 2nd
Bulking
Intermediate
Machine strength
Plan Details
The insect's Solid Mass - 2nd routine by insect is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs + Abs
Est. 82 min
9 exercises
Machine Leg Press
4 Sets x 10 Reps
Sissy Squat
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Bench Crunch
4 Sets x 10 Reps
Plank
4 Sets
Tue
Chest + Biceps + Abs
Est. 82 min
9 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Thu
Back + Calves + Abs
Est. 79 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Fri
Shoulders + Triceps + Abs
Est. 79 min
9 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Parallel Bar Hip Raise
5 Sets x 10 Reps
