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10 x 10's of HELL
Bulking
Advanced
Machine strength
Plan Details
The 10 x 10's of HELL routine is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
10 sets of 10 reps for hypertrophy. Shock that central nervous system and grow
Routine detail
Day 1
Chest / Biceps
Est. 52 min
6 exercises
Dumbbell Bench Press
10 Sets x 10 Reps
Smith Machine Incline Bench Press
10 Sets x 10 Reps
Push-Up
1 Set x 100 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Cable Preacher Curl
5 Sets x 20 Reps
Day 2
Back / Biceps
Est. 51 min
6 exercises
Dumbbell One-Arm Row
10 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
10 Sets x 10 Reps
Pull-Up
1 Set x 100 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 10 Reps
Barbell Overhead Tricep Extension
5 Sets x 20 Reps
Day 3
Legs
Est. 45 min
5 exercises
Smith Machine Squat
10 Sets x 10 Reps
Machine Leg Extension
10 Sets x 10 Reps
Machine Leg Curl (Prone)
10 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Smith Machine Reverse Calf Raise
5 Sets x 20 Reps
Day 4
Shoulders
Est. 39 min
4 exercises
Dumbbell Shoulder Press
10 Sets x 10 Reps
Dumbbell Lateral Raise
10 Sets x 10 Reps
Dumbbell One-Arm Front Raise
10 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 20 Reps
Day 5
Biceps / Triceps
Est. 40 min
4 exercises
Dumbbell Seated Tricep Press
10 Sets x 10 Reps
Dumbbell Seated Bicep Curl
10 Sets x 10 Reps
Cable Standing Curl
10 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
10 Sets x 10 Reps
Day 6
Abs / Calves
Est. 40 min
5 exercises
Hanging Leg Raise
10 Sets x 10 Reps
Decline Crunch
10 Sets x 10 Reps
V-Up
10 Sets x 10 Reps
Machine Seated Calf Raise
10 Sets x 10 Reps
Single-Leg Calf Raise
1 Set x 100 Reps
Day 7
Traps / Legs
Est. 62 min
4 exercises
Barbell Clean Deadlift
10 Sets x 10 Reps
Smith Machine Upright Row
10 Sets x 10 Reps
Dumbbell Shoulder Shrug
40 Sets x 10 Reps
Cable Rope Face Pull
10 Sets x 10 Reps
