mass
Bulking
Advanced
Machine strength
Plan Details
The mass routine by jjack010 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
shoulders
Est. 43 min
5 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Press
5 Sets x 10 Reps
Smith Machine Shrug
5 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Tue
back/biceps
Est. 49 min
6 exercises
Pull-Up
3 Sets x 5 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Back Hyperextension
2 Sets x 15 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Wed
chest/triceps
Est. 45 min
6 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Fly
2 Sets x 15 Reps
Push-Up
1 Set x 50 Reps
Dip
1 Set x 50 Reps
EZ Bar Tricep Extension (Close Grip)
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Fri
legs
Est. 40 min
5 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
5 Sets x 5 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
