PMB
Bulking
Beginner
Machine strength
Plan Details
The PMB routine by DeanSorrell is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Biceps
Est. 47 min
7 exercises
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 5 Reps
Weighted Push up
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Decline Fly
1 Set x 40 Reps
Cable Pinwheel Curls
3 Sets x 5 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
EZ Bar Curl
1 Set x 40 Reps
Tue
Back and Triceps
Est. 45 min
7 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Cable Shoulder Extension
1 Set x 40 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 40 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Shoulders and Forearms
Est. 39 min
6 exercises
Barbell Push Press
3 Sets x 5 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
1 Set x 40 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Fri
Legs and Abs
Est. 44 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Weight plate good morning
3 Sets x 10 Reps
Donkey Calf Raise
1 Set x 40 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 5 Reps
Decline Reverse Crunch
4 Sets x 10 Reps
Weighted Trunk Rotation
1 Set x 40 Reps
