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insect's Solid Mass 2.0
Bulking
Intermediate
Machine strength
Plan Details
The insect's Solid Mass 2.0 routine by insect is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Monday: sissy superset with walking lunges without rest + leg extension superset with lying leg curls without rest Sissy squat bench: https://www.youtube.com/watch?v=jm21DIT0FD4 Thursday: calves: superset without rest
Routine detail
Mon
Legs + Abs
Est. 62 min
9 exercises
Machine Leg Press
3 Sets x 10 Reps
Sissy Squat (using sissy squad bench)
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Bench Crunch
3 Sets x 10 Reps
Plank
3 Sets
Tue
Chest + Biceps + Abs
Est. 64 min
9 exercises
Machine Fly
3 Sets x 20,15,10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Thu
Back + Calves + Abs
Est. 65 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Fri
Shoulders + Triceps + Abs
Est. 65 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Parallel Bar Hip Raise
5 Sets x 10 Reps
