Big three mass
Bulking
Intermediate
Machine strength
Plan Details
The Big three mass routine by skill_ is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Big three, biceps
Est. 73 min
6 exercises
Smith Machine Bench Squat
3 Sets x 10 Reps
Parallel Bar Hip Raise
2 Sets x 25 Reps
Chin-Up (Close Grip)
3 Sets x 6 Reps
pullover
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Day 2
Reabilitation, delts
Est. 94 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 12 Reps
Chest dip
3 Sets x 8 Reps
Decline Crunch
2 Sets x 30 Reps
Day 4
Big three, triceps
Est. 84 min
7 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
EZ Bar French Press
2 Sets x 8 Reps
Hanging Knee Raise
2 Sets x 25 Reps
Day 5
Reabilitation, delts
Est. 87 min
8 exercises
Smith Machine Upright Row
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Push-Up
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
