Van Angelus

Sep 29th 2014

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Arnold inspired Hammer Strength Focused

DOWNLOADS/VIEWS: 140/17257

RATING: 61 (FROM 44 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

train every muscle twice a week. this is an advanced workoutsplit. try it for several week if it fits to you and your body. this routine is possible for everybody who lifts weights for several years. i've also seen rookies trying my plan and they gained gained gained.

there is also a possibility to use supersets. keep your rest times between 60 and 120seconds. i go with 120 seconds most of the time. if you use supersets or/and if you want to keep the rest times to a very limit of 45-60 it could become more a cardio program.

you can change some exercises if you don't have hammer strength machines at your gym. you can also use life fitness or vasil sway or whatever you want. if you want to go with free weights, check out my other routine.

from monday to wednesday try to use a weight that you can lift 8 to 12 times.from thursday to saturday, you can also use a lighter weight and wirk your muscles with 15-20 reps.

train calves 2-3 times a week if this is your weekpoint. work your quads and hamstrings on wednesday and saturday IF you recover fast! if not, skip quads and hamstrings and focus on your calves, forearms and/or abs.

#1 16 exercises, 3 hrs 24 mins

Leverage Chest Press	4x11 reps	rest: 120s
Leverage Machine High Row	4x11 reps	rest: 120s
Leverage Incline Chest Press	4x11 reps	rest: 120s
Machine Seated Row	4x11 reps	rest: 130s
Dumbbell Fly	3x11 reps	rest: 120s
Leverage Machine Iso Row	4x11 reps	rest: 130s
Dumbbell Pullover	3x11 reps	rest: 90s
Cable Cross-Over	3x11 reps	rest: 90s
Barbell Deadlift	7x11 reps	rest: 180s
Cable Kneeling Crunch	5x11 reps	rest: 90s
Barbell Bent-Over Row (Reverse Grip)	3x11 reps	rest: 120s
Barbell Incline Bench Press	4x11 reps	rest: 130s
Chin-Up	4x11 reps	rest: 130s
Machine Fly	4x11 reps	rest: 130s
Barbell Bench Press	3x11 reps	rest: 90s
Cable Elevated Row	3x11 reps	rest: 1s

#2 15 exercises, 2 hrs 57 mins

Leverage Shoulder Press	4x11 reps	rest: 130s
Machine Deltoid Raise	4x11 reps	rest: 130s
Barbell Upright Row	3x11 reps	rest: 130s
Preacher Curl Machine	4x11 reps	rest: 130s
Machine Tricep Extension	4x11 reps	rest: 130s
Barbell Curl	3x11 reps	rest: 130s
Barbell Tricep Extension (Supine)	3x11 reps	rest: 130s
Dumbbell Hammer Curl	3x11 reps	rest: 130s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x11 reps	rest: 130s
Dumbbell Seated One-Arm Tricep Extension	3x11 reps	rest: 130s
Machine Calf Raise	4x11 reps	rest: 130s
Reverse Crunch	4x11 reps	rest: 130s
Cable Front Raise	3x11 reps	rest: 130s
Dumbbell Alternating Bicep Curl	3x11 reps	rest: 130s
Cable Tricep Pushdown (Rope)	3x11 reps	rest: 130s

#3 8 exercises, 2 hrs 33 mins

Hack Squat (Reverse Position)	5x11 reps	rest: 130s
Machine Leg Extension	7x11 reps	rest: 130s
Machine Leg Curl (Prone)	6x11 reps	rest: 130s
Smith Machine Toe Raise	9x11 reps	rest: 130s
Hack Calf Raise	8x11 reps	rest: 130s
Machine Seated Calf Raise	4x11 reps	rest: 130s
Crunch	4x11 reps	rest: 130s
Cable Kneeling Crunch	5x11 reps	rest: 130s

#1 16 exercises, 3 hrs 43 mins

Leverage Chest Press	4x11 reps	rest: 130s
Leverage Machine High Row	4x11 reps	rest: 130s
Leverage Incline Chest Press	4x11 reps	rest: 130s
Machine Seated Row	4x11 reps	rest: 130s
Dumbbell Fly	4x11 reps	rest: 130s
Leverage Machine Iso Row	4x11 reps	rest: 130s
Dumbbell Pullover	4x11 reps	rest: 130s
Cable Cross-Over	4x11 reps	rest: 130s
Barbell Deadlift	4x11 reps	rest: 130s
Cable Kneeling Crunch	4x11 reps	rest: 130s
Barbell Bench Press	4x11 reps	rest: 130s
Barbell Incline Bench Press	4x11 reps	rest: 130s
Cable Elevated Row	4x11 reps	rest: 130s
Chin-Up	4x11 reps	rest: 130s
Machine Fly	4x11 reps	rest: 130s
Barbell Bent-Over Row (Reverse Grip)	4x11 reps	rest: 130s

#2 15 exercises, 3 hrs 26 mins

Leverage Shoulder Press	4x11 reps	rest: 130s
Machine Deltoid Raise	4x11 reps	rest: 130s
Barbell Upright Row	4x11 reps	rest: 130s
Preacher Curl Machine	4x11 reps	rest: 130s
Machine Tricep Extension	4x11 reps	rest: 130s
Barbell Curl	4x11 reps	rest: 130s
Barbell Tricep Extension (Supine)	4x11 reps	rest: 130s
Dumbbell Hammer Curl	4x11 reps	rest: 130s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x11 reps	rest: 130s
Reverse Crunch	4x11 reps	rest: 130s
Dumbbell Seated One-Arm Tricep Extension	4x11 reps	rest: 130s
Machine Calf Raise	4x11 reps	rest: 130s
Dumbbell Alternating Bicep Curl	4x11 reps	rest: 130s
Cable Front Raise	4x11 reps	rest: 130s
Cable Tricep Pushdown (Rope)	4x11 reps	rest: 130s

#3 6 exercises, 1 hr 23 mins

Hack Squat (Reverse Position)	4x11 reps	rest: 130s
Machine Leg Extension	4x11 reps	rest: 130s
Machine Leg Curl (Prone)	4x11 reps	rest: 130s
Hack Calf Raise	4x11 reps	rest: 130s
Machine Seated Calf Raise	4x11 reps	rest: 130s
Cable Kneeling Crunch	5x11 reps	rest: 130s