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Horace Ma
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Horace Ma routine by horacema007 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The 5 Day Muscle Mass Split When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller. Monday : - This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics. Tuesday : - On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles. Wednesday : - Arms days are important on building size and strength through explosive moments and heavy weight. Thursday : - Rest day to prepare for weekend of heavy shoulders/back/chest/arms Friday : - It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look. Saturday : - Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina. Sunday : - Rest This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set. You can also set this routine to either a Day of the Week type of routine or Numerical Day based.
Routine detail
Mon
Chest and biceps
Est. 0 min
8 exercises
Dip
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Tue
Legs and shoulder
Est. 0 min
8 exercises
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Band Upright Row
3 Sets x 12 Reps
Wed
Back and trcieps
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Thu
Legs and abs
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Air Bike
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Fri
Chest and back
Est. 0 min
8 exercises
Push-Up
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Sat
Shoulders and arms
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
