Hatfield

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is my personal Hatfield workout routine. Its based on the classic Hatfield workout system to stimulate all muscle parts.

This routine goes 3 days im a row, then 1 day rest, 3 days in a row, 1 day rest, and so on...

Day 2
Day 1
Day 3

Brust, Schulter, Trizep 9 exercises, 1 hr 19 mins

Dumbbell Incline Bench Press	3x5 reps	rest: 120s
Barbell Bench Press	3x12 reps	rest: 60s
Machine Fly	3x25 reps	rest: 30s
Leverage Shoulder Press	3x5 reps	rest: 120s
Dumbbell Reverse Fly	3x12 reps	rest: 60s
Cable Deltoid Raise	3x25 reps	rest: 30s
Barbell JM Press	3x5 reps	rest: 120s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x25 reps	rest: 30s

Beine, Bauch 9 exercises, 1 hr 7 mins

Barbell Squat	3x5 reps	rest: 120s
Machine Leg Press	3x12 reps	rest: 60s
Machine Leg Extension	3x25 reps	rest: 30s
Machine Calf Press	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x25 reps	rest: 30s
Hanging Knee Raise (Rotational)	3x12 reps	rest: 60s
Weight Plate Rotation	3x25 reps	rest: 30s
Decline Bench Rotational Sit-Up	3x12 reps	rest: 60s
Cross Body Crunch	3x12 reps	rest: 60s

Ruecken, Bizep 7 exercises, 58 mins

Cable Rear Pulldown (Wide Grip)	3x5 reps	rest: 120s
Smith Machine Bent-Over Row	3x12 reps	rest: 60s
Cable Seated Row	3x25 reps	rest: 30s
Back Hyperextension	3x12 reps	rest: 60s
Barbell Preacher Curl	3x5 reps	rest: 120s
Cable Dual Overhead Curl	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x25 reps	rest: 30s