Prise de masse (2 mois)
Bulking
Intermediate
Barbell
Plan Details
The Prise de masse (2 mois) routine by Alexxx15 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Semaines 1-2 : 12/10/8/6/8 + 12/10/8/8 Semaines 3-4 : 10-8-6-5-6 + 10/8/6/6 Semaines 5-6 : 8/6/5/3/5 + 8/6/5/5 Semaines 7-9 : 6x6 Peaking Lundi : Pecs + bras Mardi : Jambes Jeudi : Dos + bras Vendredi : Epaules
Routine detail
Mon
Pecs + Bras
Est. 66 min
7 exercises
Barbell Bench Press
5 Sets x 12,10,8,6,8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Fly
4 Sets x 12,10,8,8 Reps
Barbell Curl
4 Sets x 12,10,8,8 Reps
Barbell Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12,10,8,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Tue
Jambes
Est. 37 min
4 exercises
Barbell Squat
5 Sets x 12,10,8,6,8 Reps
Machine Single-Leg Press
4 Sets x 12,10,8,8 Reps
Machine Leg Extension
4 Sets x 12,10,8,8 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,8 Reps
Thu
Dos + Bras
Est. 69 min
7 exercises
Cable Rear Pulldown (Wide Grip)
5 Sets x 12,10,8,6,8 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,8 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,8 Reps
Barbell Overhead Tricep Extension
4 Sets x 12,10,8,8 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,8 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Fri
Epaules
Est. 35 min
4 exercises
Barbell Military Press
5 Sets x 12,10,8,6,8 Reps
Barbell Upright Row
4 Sets x 12,10,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,8 Reps
Barbell Shrug
4 Sets x 12,10,8,8 Reps
