Hells Ambition - JEFIT

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Hells Ambition - JEFIT

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Hells Ambition

Bulking

Intermediate

Barbell

Plan Details

The Hells Ambition routine by gently swole is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Any

Back and Biceps

Est. 179 min

26 exercises

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 6 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 6 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

4 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 6 Reps

Iso Lateral Low Row Demonstration

Iso Lateral Low Row

4 Sets x 6 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 6 Reps

ISO Lateral Highrow Demonstration

ISO Lateral Highrow

4 Sets x 6 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

4 Sets x 6 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 6 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 6 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 6 Reps

Barbell Drag Curl Demonstration

Barbell Drag Curl

2 Sets x 6 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 6 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 6 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 6 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 6 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 6 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 6 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

4 Sets x 6 Reps

Dumbbell One-Arm Incline Curl Demonstration

Dumbbell One-Arm Incline Curl

4 Sets x 6 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 6 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

4 Sets x 6 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 6 Reps

Barbell Concentration Curl (Close Grip) Demonstration

Barbell Concentration Curl (Close Grip)

4 Sets x 6 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 6 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

4 Sets x 6 Reps

Any

Legs

Est. 107 min

16 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

2 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

2 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 6 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 6 Reps

Cable Pull Through Demonstration

Cable Pull Through

4 Sets x 6 Reps

Barbell Rocking Standing Calf Raise Demonstration

Barbell Rocking Standing Calf Raise

4 Sets x 6 Reps

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

4 Sets x 6 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 6 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 6 Reps

Barbell Frankenstein Squat Demonstration

Barbell Frankenstein Squat

4 Sets x 6 Reps

Barbell Hack Squat Demonstration

Barbell Hack Squat

4 Sets x 6 Reps

Any

Chest and Triceps

Est. 124 min

18 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 6 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 6 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 6 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 6 Reps

Band Cross-Over Demonstration

Band Cross-Over

4 Sets x 6 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 6 Reps

Iso-LatÃ©ral Chest Press Demonstration

Iso-LatÃ©ral Chest Press

4 Sets x 6 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 6 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 6 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 6 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 6 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

4 Sets x 6 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 6 Reps

Dumbbell Seated Bent-Over Tricep Extension Demonstration

Dumbbell Seated Bent-Over Tricep Extension

4 Sets x 6 Reps

Dumbbell Bent-Over Tricep Extension Demonstration

Dumbbell Bent-Over Tricep Extension

4 Sets x 6 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 6 Reps

Machine Dip Demonstration

Machine Dip

4 Sets x 6 Reps

Any

Shoulders and Abs

Est. 87 min

14 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 6 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 6 Reps

Cable Front Raise Demonstration

Cable Front Raise

4 Sets x 6 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

4 Sets x 8 Reps

Rotator cuff inside Demonstration

Rotator cuff inside

3 Sets x 6 Reps

Rotator cuff outside Demonstration

Rotator cuff outside

3 Sets x 6 Reps

Weight Plate Neck Extension (Prone) Demonstration

Weight Plate Neck Extension (Prone)

3 Sets x 6 Reps

Weight Plate Neck Flexion (Supine) Demonstration

Weight Plate Neck Flexion (Supine)

3 Sets x 6 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

4 Sets x 6 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 6 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 6 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

4 Sets x 6 Reps

Any

Upper Leg

Est. 17 min

3 exercises

One Leg Leg Press Demonstration

One Leg Leg Press

4 Sets x 6 Reps

One Leg Leg Press Demonstration

One Leg Leg Press

4 Sets x 6 Reps

One Leg Leg Curl Demonstration

One Leg Leg Curl

4 Sets x 6 Reps

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