Donta’s MSAB Workout

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Donta’s MSAB Workout - JEFIT

Donta’s MSAB Workout

AUTOPLAY

Bulking

Intermediate

Body

Plan Details

The Donta’s MSAB Workout routine by Donta1121 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Enter your routine description

Routine detail

Day 1

New Workout

Est. 0 min

22 exercises

Walking

1 Set

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 10 Reps

Cable One-Arm Row

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Barbell Shrug

4 Sets x 10 Reps

Pull-Up

2 Sets x 10 Reps

Upper Back Stretch

1 Set x 10 Reps

Bicep Stretch

1 Set x 10 Reps

Shoulder Stretch

1 Set x 10 Reps

Tricep Stretch

1 Set x 10 Reps

Upward Stretch

1 Set x 10 Reps

Hip Stretch

1 Set x 10 Reps

Lateral Stretch

1 Set x 10 Reps

Toe Touch Stretch

1 Set x 10 Reps

Quadricep Stretch

1 Set x 10 Reps

Standing Knee Hugs

1 Set x 10 Reps

Bench Calf Stretch

1 Set x 10 Reps

Butterfly Stretch

1 Set x 10 Reps

Glute Stretch

1 Set x 10 Reps

Day 2

New Workout

Est. 0 min

23 exercises

Walking

1 Set

Barbell Bench Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

EZ Bar Tricep Extension

3 Sets x 10 Reps

Push-Up (Close Hand)

3 Sets x 7 Reps

Push-Up

3 Sets x 7 Reps

Push-Up (Wide Hand)

3 Sets x 7 Reps

Upper Back Stretch

1 Set x 10 Reps

Bicep Stretch

1 Set x 10 Reps

Shoulder Stretch

1 Set x 10 Reps

Tricep Stretch

1 Set x 10 Reps

Upward Stretch

1 Set x 10 Reps

Lateral Stretch

1 Set x 10 Reps

Toe Touch Stretch

1 Set x 10 Reps

Quadricep Stretch

1 Set x 10 Reps

Standing Knee Hugs

1 Set x 10 Reps

Bench Calf Stretch

1 Set x 10 Reps

Hip Stretch

1 Set x 10 Reps

Butterfly Stretch

1 Set x 10 Reps

Glute Stretch

1 Set x 10 Reps

Day 3

New Workout

Est. 0 min

22 exercises

Walking

1 Set

Barbell Squat

3 Sets x 10 Reps

Machine Leg Press

3 Sets x 10 Reps

Barbell Standing Calf Raise

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Dumbbell Walking Lunge

3 Sets x 10 Reps

Single-Leg Calf Raise

3 Sets x 20 Reps

Bodyweight Calf Raise

3 Sets x 10 Reps

Upper Back Stretch

1 Set x 10 Reps

Bicep Stretch

1 Set x 10 Reps

Shoulder Stretch

1 Set x 10 Reps

Tricep Stretch

1 Set x 10 Reps

Upward Stretch

1 Set x 10 Reps

Lateral Stretch

1 Set x 10 Reps

Toe Touch Stretch

1 Set x 10 Reps

Quadricep Stretch

1 Set x 10 Reps

Standing Knee Hugs

1 Set x 10 Reps

Bench Calf Stretch

1 Set x 10 Reps

Hip Stretch

1 Set x 10 Reps

Butterfly Stretch

1 Set x 10 Reps

Glute Stretch

1 Set x 10 Reps

Day 4

New Workout

Est. 0 min

1 exercise

Indoor Cycling

1 Set

Day 5

New Workout

Est. 0 min

24 exercises

Walking

1 Set

Barbell Military Press

4 Sets x 10 Reps

Crunch

4 Sets x 30 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Seated Bench Leg Pull-In

3 Sets x 20 Reps

Dumbbell Front Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cross Body Crunch

3 Sets x 20 Reps

Alternating Heel Touch

3 Sets x 10 Reps

Weight Plate Front Raise

3 Sets x 20 Reps

Weight Plate Russian Twist

3 Sets x 10 Reps

Upper Back Stretch

1 Set x 10 Reps

Bicep Stretch

1 Set x 10 Reps

Shoulder Stretch

1 Set x 10 Reps

Tricep Stretch

1 Set x 10 Reps

Upward Stretch

1 Set x 10 Reps

Lateral Stretch

1 Set x 10 Reps

Toe Touch Stretch

1 Set x 10 Reps

Quadricep Stretch

1 Set x 10 Reps

Standing Knee Hugs

1 Set x 10 Reps

Bench Calf Stretch

1 Set x 10 Reps

Hip Stretch

1 Set x 10 Reps

Butterfly Stretch

1 Set x 10 Reps

Glute Stretch

1 Set x 10 Reps

Day 6

New Workout

Est. 0 min

23 exercises

Walking

1 Set

Barbell Squat

3 Sets x 5 Reps

Barbell Standing Calf Raise

3 Sets x 10 Reps

Barbell Bench Press

3 Sets x 5 Reps

Dip

3 Sets x 20 Reps

Dumbbell One-Arm Row

3 Sets x 5 Reps

Dumbbell Concentration Curl

3 Sets x 10 Reps

Barbell Shrug

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Decline Crunch

3 Sets x 30 Reps

Upper Back Stretch

1 Set x 10 Reps

Bicep Stretch

1 Set x 10 Reps

Shoulder Stretch

1 Set x 10 Reps

Tricep Stretch

1 Set x 10 Reps

Upward Stretch

1 Set x 10 Reps

Lateral Stretch

1 Set x 10 Reps

Toe Touch Stretch

1 Set x 10 Reps

Quadricep Stretch

1 Set x 10 Reps

Standing Knee Hugs

1 Set x 10 Reps

Bench Calf Stretch

1 Set x 10 Reps

Hip Stretch

1 Set x 10 Reps

Butterfly Stretch

1 Set x 10 Reps

Glute Stretch

1 Set x 10 Reps

Day 7

New Workout

Est. 0 min

0 exercises

This day is empty

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Donta’s MSAB Workout

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