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Muscle Mass Building
Bulking
Beginner
Machine strength
Plan Details
The Muscle Mass Building routine by freebird3 is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 58 min
9 exercises
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Pullover and Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 2
Back
Est. 51 min
7 exercises
Back Hyperextension
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Incline Bench Pull
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Shoulders
Est. 52 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 5
Legs
Est. 42 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Day 6
Arms
Est. 69 min
10 exercises
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
