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Muscle Grow
Bulking
Intermediate
Barbell
Plan Details
The Muscle Grow routine by Stormskaer is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
gain mass, and incresse 1RM on bench, squat, Deadlift.
Routine detail
Day 1
Day 1 Chest; Back
Est. 70 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Treadmill Running
1 Set
Cable Seated Row
3 Sets x 8 Reps
Day 2
Arms
Est. 70 min
9 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Indoor Cycling
1 Set
Day 3
Legs; Shoulders
Est. 70 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Step Machine
1 Set
Day 4
Heavy
Est. 74 min
4 exercises
Barbell Bench Press
10 Sets x 8 Reps
Barbell Deadlift
10 Sets x 8 Reps
Barbell Squat
10 Sets x 8 Reps
Rowing
1 Set
