SwoleMASS EMS
Bulking
Advanced
Barbell
Plan Details
The SwoleMASS EMS routine by andrewfinerty is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a high volume training routine that focuses on building muscle and a strong physique. High volume training is performing a workout routine for with a higher number of reps and sets as well as for an extended period of time. High volume training was created and perfected by many legends such as Arnold Schwarzenegger. In this high volume workout routine, you will perform it for 5 days a week, designating each day to a major body part. While performing a workout day, you want to be able to do between 18 to 30 sets per body part. As you are doing high reps and sets for this routine, it is important that you perform each exercise with a weight that you can achieve the number of reps and sets designated. *** Notes : You can add abdominal exercises as well as cardio into the end of any workout day if you are looking to perform such exercises. For exercises that contain a "0" variable for your repetition count, this means that you will be performing this workout until Failure (until you cannot perform any more reps).
Routine detail
Day 1
Chest
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Landmine prwss
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Day 2
Arms
Est. 0 min
9 exercises
Barbell Curl
4 Sets x 16 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 14 Reps
Push-Up
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 14 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Landmine prwss
4 Sets x 8 Reps
Day 3
Legs
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 16 Reps
Machine Leg Press
3 Sets x 20 Reps
Calf Press On Leg Press
2 Sets x 20 Reps
Bodyweight Calf Raise
4 Sets x 24 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 16 Reps
Machine Seated Leg Curl
4 Sets x 16 Reps
Day 4
Back
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 16 Reps
Barbell Bent-Over Row
3 Sets x 18 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 18 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets
Landline Press
3 Sets x 8 Reps
Day 5
Shoulders
Est. 0 min
6 exercises
Barbell Shrug
4 Sets x 20 Reps
Barbell Upright Row
3 Sets x 20 Reps
Barbell Military Press
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 14 Reps
Dumbbell Front Raise
4 Sets x 14 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Day 6
OP. Ab & Core Circuit
Est. 0 min
6 exercises
Plank
3 Sets
Side Jacknife
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 8
[2022-08-26] Workout
Est. 0 min
4 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
