10 week mass
Bulking
Intermediate
Machine strength
Plan Details
The 10 week mass routine by denimguyguy is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Chest/Tri
9 exercises
Dumbbell Bench Press
4 Sets x 10,8,8,6 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8,8,6 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Tricep Extension
4 Sets x 10,8,8,6 Reps
Dip
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Day 2
Back/Bicep
9 exercises
Barbell Deadlift
5 Sets x 10,8,8,6,4 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10,8,8 Reps
EZ Bar Curl
3 Sets x 8,8,6 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8,8,6 Reps
Dumbbell Incline Curl
2 Sets x 14 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Day 3
Cardio/Abs/Stretch
6 exercises
Elliptical Training
1 Set
Step Machine
1 Set
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Alternating Leg Bridge
3 Sets x 8 Reps
Plank
3 Sets
Day 4
Shouldy
6 exercises
Barbell Seated Press
4 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Reverse Fly
1 Set x 100 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 5
Legs/Chest
8 exercises
Smith Machine Squat
5 Sets x 10,8,8,6,4 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Machine Bench Press
3 Sets x 20 Reps
Cable Inner Chest Press
3 Sets x 20 Reps
Cable Lower Chest Raise
3 Sets x 20 Reps
Day 6
Cardio/Abs/Stretch
4 exercises
Elliptical Training
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Weighted Side Bend
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Day 7
REST
0 exercises
This day is empty
