workout for mass 6d/w (optional 7)
Bulking
Advanced
Machine strength
Plan Details
The workout for mass 6d/w (optional 7) routine by levitandldldl is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
mass building workout based on their timing of different muscles to heal. very anabolic workout. no the first week you'll do 8-12 reps for the major muscle groups such as chest back and legs and the next week you'll do 5-8 reps to work on your strength as well.
Routine detail
Day 1
legs (soulders)
Est. 48 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Day 2
chest (abs biceps)
Est. 59 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
Cable Preacher Curl
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 3
back (triceps shoulders)
Est. 57 min
8 exercises
Pull-Up
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
machine pullover
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Barbell Rear Delt Row
4 Sets x 12 Reps
cable upright row
3 Sets x 12 Reps
Day 4
legs (biceps abs)
Est. 59 min
8 exercises
Barbell Clean Deadlift
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
oblique machine
3 Sets x 10 Reps
Day 5
chest (triceps)
Est. 47 min
6 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Front Raise
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 6
back (shoulders)
Est. 53 min
7 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Day 7
day off (biceps triceps superset) abs
Est. 51 min
8 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
