Muscle mass - JEFIT

Muscle mass - JEFIT

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Muscle mass

Bulking

Intermediate

Dumbbell

Plan Details

The Muscle mass routine by Singhfitness is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

This is for anyone who wants to put muscle mass on. Make sure you combine it with proper diet.

Routine detail

Mon

Legs and chest

Est. 113 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

6 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

6 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

6 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

6 Sets x 12 Reps

Barbell Squat Demonstration

Barbell Squat

6 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

6 Sets x 12 Reps

Barbell Lunge Demonstration

Barbell Lunge

6 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

6 Sets x 12 Reps

Tue

Shoulders and triceps

Est. 106 min

8 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

6 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

6 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

6 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

6 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

6 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

6 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

6 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

6 Sets x 12 Reps

Thu

Back and biceps

Est. 112 min

8 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

6 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

6 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

6 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

6 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

6 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

6 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

6 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

6 Sets x 12 Reps

Fri

Legs and chest

Est. 113 min

8 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

6 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

6 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

6 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

6 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

6 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

6 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

6 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

6 Sets x 12 Reps

Sat

Back, shoulder biceps

Est. 149 min

11 exercises

Pull-Up Demonstration

Pull-Up

6 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

6 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

6 Sets x 12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

6 Sets x 12 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

6 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

6 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

6 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

6 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

6 Sets x 12 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

6 Sets x 12 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

6 Sets x 12 Reps