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5 Day Muscle Mass Split
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 5 Day Muscle Mass Split routine by rsdpfbrg is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Best worko
Routine detail
Mon
Chest, Tricep, and Back
Est. 0 min
8 exercises
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Machine Seated Row
3 Sets x 8 Reps
Tue
Legs, Shoulders, and Abs
Est. 0 min
12 exercises
Dumbbell Jump Squat
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Thu
Arms
Est. 0 min
9 exercises
EZ Bar Curl
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Fri
Shoulders and Back
Est. 0 min
11 exercises
Cable Lateral Raise
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Sat
Chest, Biceps, and Legs
Est. 0 min
10 exercises
Machine Inner Chest Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Fly
3 Sets x 8 Reps
