Mou 5 Day Muscle Mass
Bulking
Intermediate
Machine strength
Plan Details
The Mou 5 Day Muscle Mass routine by miguelmou is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Mou 5 Day Muscle Mass This routine has 5 working days, one per each main muscle, plus legs and abs split in 2 days If you’re on bulking period this routine may help you achieve your goals, through a piramidal set of series plus increase weight on each. Recommended training duration is 2 months and after that you should either change exercises either select another routine. When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller.
Routine detail
Mon
Chest
Est. 0 min
9 exercises
Leverage Chest Press
4 Sets x 12,10,8,6 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 12,10,8,6 Reps
Stability Ball Crunch
1 Set x 40 Reps
Air Bike
1 Set x 40 Reps
Tue
Back & Abs
Est. 0 min
8 exercises
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Cable V Bar Pulldown
4 Sets x 12,10,8,6 Reps
Dual Cable Triceps Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Alternating Heel Touch
4 Sets x 25 Reps
Treadmill Running
4 Sets
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Shoulders & Legs
Est. 0 min
8 exercises
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Barbell Rear Military Press
4 Sets x 12,10,8,6 Reps
Smith Machine Shrug
4 Sets x 12,10,8,6 Reps
Smith Machine Squat
4 Sets x 12,10,8,6 Reps
Smith Machine Reverse Calf Raise
4 Sets x 12,10,8,6 Reps
Fri
Arms
Est. 0 min
8 exercises
Barbell Curl
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 12,10,8,6 Reps
Bíceps Zottman curl incline bench
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Barbell Seated Tricep Extension
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Legs & Abs
Est. 0 min
9 exercises
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12,10,8,6 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Calf Press On Leg Press
4 Sets x 12,10,8,6 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Air Bike
3 Sets x 25 Reps
