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Mass Building 12-5-22
Cutting
Intermediate
Dumbbell
Plan Details
The Mass Building 12-5-22 routine by LP_Buckeye is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Mass Building workout
Routine detail
Mon
Workout 1
10 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Smith Machine Hack Squat
3 Sets x 8 Reps
Sissy Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Tue
Tuesday
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Wed
Wednesday
8 exercises
Barbell Clean Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Incline Shoulder Raise
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Thu
Thursday
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Incline Raise
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Quadricep Stretch
4 Sets x 10 Reps
Janda Sit-Up
3 Sets x 10 Reps
Plank
2 Sets
