Size Matters
Bulking
Advanced
Machine strength
Plan Details
The Size Matters routine by mortalcrusher is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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Routine detail
Any
Shoulder and Tri (ISO)
Est. 0 min
7 exercises
Leverage Shoulder Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Any
Back and Bi (ISO)
Est. 0 min
7 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Any
Bicep Tricep Forearm (C)
Est. 0 min
7 exercises
Preacher Curl Machine
2 Sets x 10 Reps
Machine Tricep Extension
2 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Dual Overhead Curl
2 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Any
Shoulder and Tri (Compound)
Est. 0 min
7 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
2 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Bench Dip
2 Sets x 10 Reps
Any
Bicep Tricep Forearm (ISO)
Est. 0 min
6 exercises
Dumbbell One-Arm Preacher Curl
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 10 Reps
Burpee
2 Sets x 10 Reps
Cable Wrist Curl
2 Sets x 10 Reps
Any
Chest and Tri (Free)
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Any
Leg Day (Press)
Est. 0 min
8 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Any
Leg Day (Smith)
Est. 0 min
7 exercises
Smith Machine Squat
2 Sets x 10 Reps
Barbell Squat with Narrow Stance
2 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Any
Chest and Tri (Smith)
Est. 0 min
7 exercises
Smith Machine Bench Press
2 Sets x 12 Reps
Smith Machine Incline Bench Press
2 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Any
Back and Bi (Compound)
Est. 0 min
7 exercises
Machine Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 8 Reps
