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10 week mass building - muscleandstrength
Bulking
Beginner
Barbell
Plan Details
The 10 week mass building - muscleandstrength routine by mrwnmero is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Workout 1: chest, triceps
Est. 38 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
Cable Shoulder Extension
4 Sets x 10,8,8,6 Reps
Dip
3 Sets x 10 Reps
Bench Dip
3 Sets x 8 Reps
Tue
Workout 2: 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
Workout 3: shoulders, arms
Est. 53 min
8 exercises
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10,8,8 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
Dumbbell 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
Workout 4: legs
Est. 35 min
5 exercises
Barbell Squat
5 Sets x 10,8,8,6,4 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Sat
rest
Est. 0 min
0 exercises
This day is empty
Sun
rest
Est. 0 min
0 exercises
This day is empty
