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M&S 5 Day Muscle Plan
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The M&S 5 Day Muscle Plan routine by jacobjohnson19 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
https://www.muscleandstrength.com/workouts/dumbbell-barbell-mass-workout.html
Routine detail
Day 1
Shoulders
Est. 0 min
5 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Day 2
Back
Est. 0 min
4 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 3
Chest, Triceps and Abs
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 4
Biceps
Est. 0 min
4 exercises
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Ez bar reverse curl
3 Sets x 8 Reps
Day 5
Legs
Est. 0 min
5 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
