MES 2.0
Bulking
Intermediate
Dumbbell
Plan Details
The MES 2.0 routine by swisher43 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
6 Day workout cycle
Routine detail
Day 1
Legs and Abs
Est. 91 min
12 exercises
Elliptical Training
1 Set
Barbell Squat
12 Sets x 12,10,8,6,6,6,6,6,6,6,6,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Barbell Lunge
4 Sets x 12,10,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 12,10,8,6 Reps
Crunch
4 Sets x 12,10,8,6 Reps
Dumbbell Side Bend
4 Sets x 12,10,8,6 Reps
Weighted Hanging Knee Raise
4 Sets x 12,10,8,6 Reps
Bench Weighted Decline Crunch
4 Sets x 12,10,8,6 Reps
Plank
4 Sets
Day 2
Arms
Est. 116 min
16 exercises
Elliptical Training
1 Set
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Barbell Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,8,6 Reps
Wrist Roller
4 Sets x 12,10,8,6 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Tricep Press
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Cable High Pulley Tricep Extension
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Day 3
Shoulders
Est. 63 min
9 exercises
Treadmill Running
1 Set
Rowing
1 Set
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Barbell Shrug
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 12,10,8,6 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Day 4
Back and Bi's
Est. 83 min
11 exercises
Elliptical Training
1 Set
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Barbell Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12,10,8,6 Reps
Day 5
Chest and Tri's
Est. 81 min
11 exercises
Elliptical Training
1 Set
Barbell Bench Press
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
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 12,10,8,6 Reps
Machine Fly
4 Sets x 12,10,8,6 Reps
EZ Bar Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Tricep Press
4 Sets x 12,10,8,6 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 6
1000lb Club
Est. 15 min
3 exercises
Barbell Bench Press
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Barbell Squat
2 Sets x 8 Reps
