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mass gaining
Bulking
Advanced
Machine strength
Plan Details
The mass gaining routine by NorseShark74 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
mass gaining
Routine detail
Day 1
chest day
Est. 67 min
10 exercises
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 8 Reps
Day 2
biceps + triceps
Est. 99 min
15 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Shoulder Extension
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
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 3
Legs
Est. 39 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Day 4
Shoulders
Est. 58 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Day 5
Chest
Est. 34 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Day 6
Biceps+back
Est. 39 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
