Muscle mass
Bulking
Intermediate
Dumbbell
Plan Details
The Muscle mass routine by Singhfitness is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is for anyone who wants to put muscle mass on. Make sure you combine it with proper diet.
Routine detail
Mon
Legs and chest
Est. 113 min
8 exercises
Barbell Bench Press
6 Sets x 12 Reps
Barbell Incline Bench Press
6 Sets x 12 Reps
Machine Fly
6 Sets x 12 Reps
Barbell Decline Bench Press
6 Sets x 12 Reps
Barbell Squat
6 Sets x 12 Reps
Machine Leg Curl (Prone)
6 Sets x 12 Reps
Barbell Lunge
6 Sets x 12 Reps
Machine Leg Extension
6 Sets x 12 Reps
Tue
Shoulders and triceps
Est. 106 min
8 exercises
Dumbbell Seated Shoulder Press
6 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Dumbbell One-Arm Front Raise
6 Sets x 12 Reps
Barbell Shrug
6 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 12 Reps
Barbell Tricep Extension (Supine)
6 Sets x 12 Reps
Dumbbell Tricep Extension
6 Sets x 12 Reps
Bench Dip
6 Sets x 12 Reps
Thu
Back and biceps
Est. 112 min
8 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Cable Seated Row
6 Sets x 12 Reps
Dumbbell One-Arm Row
6 Sets x 12 Reps
Cable Shoulder Extension
6 Sets x 12 Reps
Barbell Curl
6 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 12 Reps
Dumbbell Concentration Curl
6 Sets x 12 Reps
Fri
Legs and chest
Est. 113 min
8 exercises
Barbell Front Squat
6 Sets x 12 Reps
Hack Squat
6 Sets x 12 Reps
Machine Leg Press
6 Sets x 12 Reps
Machine Leg Extension
6 Sets x 12 Reps
Dumbbell Bench Press
6 Sets x 12 Reps
Dumbbell Incline Bench Press
6 Sets x 12 Reps
Dumbbell Fly
6 Sets x 12 Reps
Cable Cross-Over
6 Sets x 12 Reps
Sat
Back, shoulder biceps
Est. 149 min
11 exercises
Pull-Up
6 Sets x 12 Reps
Dumbbell One-Arm Row
6 Sets x 12 Reps
Dumbbell Bent-Over Row
6 Sets x 12 Reps
Barbell Romanian Deadlift
6 Sets x 12 Reps
Barbell Shoulder Press
6 Sets x 12 Reps
Dumbbell Shoulder Shrug
6 Sets x 12 Reps
Dumbbell One-Arm Front Raise
6 Sets x 12 Reps
Dumbbell Bent-Over Raise
6 Sets x 12 Reps
Preacher Curl Machine
6 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
6 Sets x 12 Reps
Cable Dual Overhead Curl
6 Sets x 12 Reps
