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advanced mass routine 6 days a week
Bulking
Advanced
Machine strength
Plan Details
The advanced mass routine 6 days a week routine by marksy118 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
each body group twice a week you can do this 6 days in a row or 3 days on 1 day off
Routine detail
Mon
chest/triceps/calfs
Est. 96 min
10 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Incline Fly
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Machine Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Tue
back day thickness/shoulders/biceps
Est. 111 min
11 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 15 Reps
Barbell Rack Pull
4 Sets x 10 Reps
Cable Reverse Crossover
4 Sets x 15 Reps
Pull-Up
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
9 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 15 Reps
Wed
legs/abs
Est. 83 min
8 exercises
Decline Crunch
5 Sets x 20 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Cable Crunch
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Bench Jackknife Sit-Up
4 Sets x 15 Reps
Barbell Squat
5 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Thu
chest/cardio
Est. 95 min
7 exercises
Dumbbell Incline Bench Press
6 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Smith Machine Decline Bench Press
3 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Treadmill Running
1 Set
Fri
back day width/shoulders traps
Est. 111 min
10 exercises
Pull-Up
5 Sets x 10 Reps
Machine One-Arm Pulldown
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 15 Reps
Cable Deltoid Raise
9 Sets x 12 Reps
Barbell Shrug
4 Sets x 15 Reps
Barbell Behind the Back Shrug
4 Sets x 15 Reps
Sat
legs/abs
Est. 99 min
10 exercises
Decline Crunch
5 Sets x 20 Reps
Cable Crunch
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Calf Press On Leg Press
2 Sets x 30 Reps
Smith Machine Reverse Calf Raise
4 Sets x 15 Reps
Sun
rest
Est. 0 min
0 exercises
This day is empty
