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75% RM Muscle Building Routine
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The 75% RM Muscle Building Routine routine by valerioloddoo is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Scientific research published in 2021 from a group at the University of Cambridge showed 70 percent of one repetition maximum worked best for building muscle. Study author Eugene Terentjev said that their mathematical model suggests that loads of 70% are a more efficient method for muscle growth because too low a load will not activate titin enough, while too high a load will cause exhaustion to the muscles. The idea behind this routine is to use approximately 70% of the most weight you can handle for each of the 21 exercises in the routine. For example, if 225-pounds is the most weight you can handle on a bench press, for one repetition, then you would use about 160-pounds for your sets following your warmed-up set(s). Stray Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Mon
Gambe - Spalle - Dorso
Est. 0 min
11 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Reverse Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Wed
Petto - Bicipiti - Tricipiti
Est. 0 min
11 exercises
Barbell Bench Press
4 Sets x 10,8,8,8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
