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John Otis Hollywood Routine
Bulking
Advanced
Machine strength
Plan Details
The John Otis Hollywood Routine routine by miguel.gonzalezsosa is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Torso Fuerza
Est. 68 min
9 exercises
Pull-Up
2 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 6 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Tue
Pierna Fuerza
Est. 72 min
9 exercises
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 5 Reps
Machine Leg Press
2 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 10 Reps
Wed
Pecho & Hombros & Triceps
Est. 67 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Thu
Espalda & Hombro posterior & Biceps
Est. 71 min
9 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Fri
Pierna Hipertrofia
Est. 90 min
11 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Decline Reverse Crunch
2 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 15 Reps
Hack Squat
2 Sets x 15 Reps
Barbell Lunge
3 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Cable Standing Leg Curl
2 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Romanian Deadlift
2 Sets x 15 Reps
Machine Calf Raise
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Sun
Abs
Est. 19 min
2 exercises
Barbell Ab Rollout (Kneeling)
5 Sets x 10 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
