Hulk smashing - JEFIT

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Hulk smashing - JEFIT

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Hulk smashing

Bulking

Advanced

Machine strength

Plan Details

The Hulk smashing routine by aboshorok is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

back tri shoulder bi leg arm rest back tri rest

Routine detail

Wed

day 1 back + triceps + abs

Est. 85 min

8 exercises

Barbell Rear Delt Row Demonstration

Barbell Rear Delt Row

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

4 Sets x 12 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 5 Reps

Thu

day 2 shoulder + biceps

Est. 76 min

10 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 8 Reps

Dumbbell Alternating Press (Palms In) Demonstration

Dumbbell Alternating Press (Palms In)

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

5 Sets x 8 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 25 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 15 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 8 Reps

Any

band

Est. 26 min

3 exercises

Band Lateral Raise Demonstration

Band Lateral Raise

4 Sets x 12 Reps

Band Shoulder Press Demonstration

Band Shoulder Press

4 Sets x 12 Reps

Band Upright Row Demonstration

Band Upright Row

4 Sets x 12 Reps

Any

shoulder

Est. 78 min

10 exercises

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 15 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

3 Sets x 15 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 15 Reps

Dumbbell One-Arm Incline Lateral Raise Demonstration

Dumbbell One-Arm Incline Lateral Raise

3 Sets x 15 Reps

Band Reverse Fly Demonstration

Band Reverse Fly

3 Sets x 15 Reps

Band Upright Row Demonstration

Band Upright Row

3 Sets x 15 Reps

Cable Shrug Demonstration

Cable Shrug

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 15 Reps

Any

3 leg

Est. 59 min

8 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 12 Reps

Barbell Kneeling Jump Squat Demonstration

Barbell Kneeling Jump Squat

3 Sets x 12 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

3 Sets x 12 Reps

Any

4 arm

Est. 77 min

9 exercises

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 10 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 10 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

4 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

4 Sets x 10 Reps