X-Rep 5 Day Direct/Indirect Mass Workout
Bulking
Advanced
Dumbbell
Plan Details
The X-Rep 5 Day Direct/Indirect Mass Workout routine by kkm1122 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
X-Rep 5 Day Direct/Indirect Mass Workout -5 Days, Each Bodypart is worked directly once per week and indirectly once per week -X-Reps are done on the last set of each exercise in the corresponding Position of Flexion -Sets that are indicated as 7 repetitions are drop sets
Routine detail
Mon
Direct: Delts, Triceps, Biceps; Indirect: Midback, Chest, Lats
Est. 42 min
8 exercises
Dumbbell Seated Shoulder Press
2 Sets x 9 Reps
Dumbbell One-Arm Incline Lateral Raise
2 Sets x 9 Reps
Dumbbell Upright Row
2 Sets x 7 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 9 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 7 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 9 Reps
Dumbbell Incline Curl
2 Sets x 9 Reps
Dumbbell Concentration Curl
2 Sets x 7 Reps
Tue
Direct: Quads, Calves, Lower Back, Upper Abs; Indirect: Hamstrings, Soleus, Lower Abs
Est. 36 min
6 exercises
Barbell Squat
3 Sets x 9 Reps
Machine Leg Extension
3 Sets x 9 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Barbell Deadlift
2 Sets x 12 Reps
Jackknife Sit-Up
2 Sets x 12 Reps
Crunch
2 Sets x 9 Reps
Wed
Direct: Chest, Forearms; Indirect: Triceps
Est. 33 min
6 exercises
Dumbbell Decline Bench Press
3 Sets x 9 Reps
Cable Cross-Over
2 Sets x 7 Reps
Barbell Incline Bench Press
2 Sets x 9 Reps
Cable Incline Fly
2 Sets x 7 Reps
Cable Wrist Curl
2 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
2 Sets x 15 Reps
Thu
Direct: Hamstrings, Soleus, Lower Abs, Cardio; Indirect: Calves, Quads, Upper Abs, Lower Back
Est. 96 min
7 exercises
Treadmill Running
1 Set
Dumbbell Squat
3 Sets x 9 Reps
Smith Machine Stiff-Leg Deadlift
2 Sets x 9 Reps
Machine Leg Curl (Prone)
2 Sets x 7 Reps
Dumbbell Calf Raise
3 Sets x 9 Reps
Donkey Calf Raise
2 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 9 Reps
Fri
Direct: Midback, Upper Traps, Brachialis, Lats; Indirect: Biceps, Delts
Est. 50 min
9 exercises
Cable V Bar Pulldown
3 Sets x 9 Reps
Dumbbell Pullover
2 Sets x 9 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 7 Reps
Dumbbell Incline Curl
2 Sets x 9 Reps
Barbell Upright Row
3 Sets x 9 Reps
Dumbbell One-Arm Row
3 Sets x 9 Reps
Dumbbell Rear Deltoid Row
2 Sets x 7 Reps
Dumbbell Hammer Curl
2 Sets x 7 Reps
Dumbbell Shoulder Shrug
2 Sets x 7 Reps
