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Hodgetwins
Bulking
Advanced
Machine strength
Plan Details
The Hodgetwins routine by shoaib1995 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest/Triceps
Est. 62 min
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Plate Incline
5 Sets x 12 Reps
Dips
5 Sets x 8 Reps
Dumbbell Decline Fly
5 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 10 Reps
Tricep Push-Up
4 Sets x 8 Reps
Tue
Legs
Est. 94 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
6 Sets x 10 Reps
Machine Calf Press
6 Sets x 20 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Standing Calf Raise
6 Sets x 20 Reps
calf
6 Sets x 20 Reps
Thu
Back/Biceps
Est. 68 min
8 exercises
Pull-Up
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 21 Reps
Fri
Shoulders
Est. 57 min
7 exercises
Barbell Push Press
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Barbell Military Press (Seated)
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Sat
Arms
Est. 82 min
10 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Bench Dip
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 12 Reps