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Mass Training B
Bulking
Advanced
Dumbbell
Plan Details
The Mass Training B routine by Marc_1985 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Arms
Est. 73 min
11 exercises
Shoulder warm-up
1 Set
Bench Dip
5 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
6 Sets x 10 Reps
Pause
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Pause
1 Set
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Pause
1 Set
Hand-Gripper 20-160 kg
6 Sets x 10 Reps
Tue
Legs and Abs
Est. 63 min
8 exercises
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Calf Raise
5 Sets x 10 Reps
Pause
1 Set
Reverse Crunch
4 Sets x 15 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Thu
Back
Est. 73 min
10 exercises
Shoulder warm-up
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 15 Reps
Pause
1 Set
Hand-Gripper 20-160 kg
6 Sets x 10 Reps
Fri
Chest,Shoulders and Abs
Est. 75 min
12 exercises
Shoulder warm-up
1 Set
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell one arm standing Pec fly
4 Sets x 10 Reps
Pause
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Pause
1 Set
Reverse Crunch
3 Sets x 15 Reps
Plank
2 Sets
Double Crunch
3 Sets x 12 Reps
