Build Muscles 10 weeks
Bulking
Intermediate
Machine strength
Plan Details
The Build Muscles 10 weeks routine by jaysonmonterroso is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 61 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Tue
Back & Biceps
Est. 66 min
10 exercises
Barbell Deadlift
5 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Cable 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 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 14 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Machine Back Extension
3 Sets x 8 Reps
Thu
Shoulders & Forearms
Est. 55 min
8 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Barbell Upright Row
2 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Fri
Legs
Est. 48 min
6 exercises
Machine Leg Press
5 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
