Loading...
Inter Muscle increase |new|
Bulking
Intermediate
Machine strength
Plan Details
The Inter Muscle increase |new| routine by kukodfirst is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
For Intermediate people after 6 months of daily training and in order to increase muscle mass
Routine detail
Mon
Back & Biceps
Est. 64 min
10 exercises
Jump Rope
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Tue
Chess & Triceps * Abs
Est. 64 min
10 exercises
Jump Rope
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Wed
Chest, Shouldes & Forehands
Est. 63 min
10 exercises
Jump Rope
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Thu
Legs
Est. 55 min
9 exercises
Jump Rope
1 Set
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Fri
Glute & Overall
Est. 68 min
11 exercises
Jump Rope
1 Set
Bridge
3 Sets
Cable Hip Abduction
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Barbell Incline Bench Pull
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
