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Building Mass ( Noob )
Bulking
Beginner
Machine strength
Plan Details
The Building Mass ( Noob ) routine by zitnoo is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
I get this from watching youtube videos
Routine detail
Day 1
Legs & Calves
Est. 48 min
5 exercises
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Day 2
Chest & Biceps Triceps
Est. 73 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Day 3
back shoulders & abs
Est. 77 min
12 exercises
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Gironda Sternum Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
