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Muscle Mass
Bulking
Intermediate
Dumbbell
Plan Details
The Muscle Mass routine by Jazeker is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Get ripped bitches
Routine detail
Fri
Abs
Est. 38 min
7 exercises
Bench Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Any
Legs
Est. 97 min
15 exercises
Quadricep Stretch
1 Set x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 12 Reps
Bridge
3 Sets
Barbell Lunge
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Any
Arms
Est. 120 min
19 exercises
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Kneeling Forearm Stretch
1 Set
Dumbbell One-Arm Wrist Curl
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 12 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
3 Sets x 12 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 12 Reps
Any
Upper body
Est. 103 min
20 exercises
Dynamic Chest Stretch
1 Set x 12 Reps
Chest and Shoulder Stretch
1 Set x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dynamic Back Stretch
1 Set x 12 Reps
Standing Trunk Rotation
1 Set x 12 Reps
Upper Back Stretch
1 Set x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Shoulder Stretch
1 Set x 12 Reps
Upward Stretch
1 Set x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 12 Reps
Any
Margot
Est. 24 min
4 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Any
Lmao
Est. 17 min
4 exercises
Side Plank
3 Sets x 12 Reps
Plank
3 Sets
Side Plank
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Any
Lmao 2
Est. 60 min
9 exercises
Barbell Squat
3 Sets x 12 Reps
Bridge
3 Sets
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
