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10 Week Mass Building
Bulking
Advanced
Barbell
Plan Details
The 10 Week Mass Building routine by rmben is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Build Muscle
Routine detail
Mon
Chest & Triceps
Est. 45 min
8 exercises
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Barbell Incline Bench Press
3 Sets x 8,8,6 Reps
Barbell Decline Bench Press
3 Sets x 8,8,6 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 10,8,8,6 Reps
Dip
3 Sets x 10 Reps
Bench Dip
3 Sets x 8 Reps
Tue
Back & Biceps
Est. 49 min
9 exercises
Barbell Deadlift
5 Sets x 10,8,8,6,4 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10,10,8 Reps
Barbell Curl
3 Sets x 8,8,6 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8,8,6 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Shoulders & Forearms
Est. 54 min
8 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Barbell Upright Row
2 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Fri
Legs
Est. 38 min
5 exercises
Barbell Squat
5 Sets x 10,8,8,6,4 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
