advanced mass routine 6 days a week - JEFIT

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advanced mass routine 6 days a week - JEFIT

advanced mass routine 6 days a week banner

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 Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

4 Sets x 15 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 15 Reps

Calf Press On Leg Press Demonstration

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) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 10 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

4 Sets x 15 Reps

Barbell Rack Pull Demonstration

Barbell Rack Pull

4 Sets x 10 Reps

Cable Reverse Crossover Demonstration

Cable Reverse Crossover

4 Sets x 15 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 10 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

9 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

2 Sets x 15 Reps

Wed

legs/abs

Est. 83 min

8 exercises

Decline Crunch Demonstration

Decline Crunch

5 Sets x 20 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

4 Sets x 15 Reps

Cable Crunch Demonstration

Cable Crunch

4 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 20 Reps

Bench Jackknife Sit-Up Demonstration

Bench Jackknife Sit-Up

4 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 15 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 30 Reps

Thu

chest/cardio

Est. 95 min

7 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

6 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 15 Reps

Smith Machine Decline Bench Press Demonstration

Smith Machine Decline Bench Press

3 Sets x 15 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 15 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 15 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Fri

back day width/shoulders traps

Est. 111 min

10 exercises

Pull-Up Demonstration

Pull-Up

5 Sets x 10 Reps

Machine One-Arm Pulldown Demonstration

Machine One-Arm Pulldown

4 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Barbell Row Demonstration

Barbell Row

4 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 15 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

9 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 15 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

4 Sets x 15 Reps

Sat

legs/abs

Est. 99 min

10 exercises

Decline Crunch Demonstration

Decline Crunch

5 Sets x 20 Reps

Cable Crunch Demonstration

Cable Crunch

4 Sets x 20 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 15 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

2 Sets x 30 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

4 Sets x 15 Reps

Sun

rest

Est. 0 min

0 exercises

This day is empty