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Hulk
General
Advanced
Machine strength
Plan Details
The Hulk routine by ramontanes@hotmail.com is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
legs
Est. 85 min
11 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Press
3 Sets x 12 Reps
Smith Machine Hack Squat
3 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Bodyweight Walking Lunge
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
8 Sets x 20 Reps
Smith Machine Toe Raise
6 Sets x 12 Reps
Day 2
Chest
Est. 76 min
10 exercises
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 12 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Dip
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Day 3
Back
Est. 91 min
10 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
EZ Bar Curl
2 Sets x 12 Reps
Machine Seated Leg Curl
8 Sets x 10 Reps
Day 4
Shoulders
Est. 80 min
11 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Deltoid Raise
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
EZ Bar Incline Tricep Extension
4 Sets x 10 Reps
Day 5
Extra
Est. 62 min
5 exercises
Smith Machine Reverse Calf Raise
8 Sets x 15 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Day 6
cardio
Est. 227 min
8 exercises
Walking
1 Set
Elliptical Training
1 Set
Indoor Cycling
1 Set
Stability Ball Hundreds
4 Sets x 20 Reps
Plank
4 Sets
Dumbbell Side Bend
4 Sets x 20 Reps
Alternating Heel Touch
4 Sets x 10 Reps
Side Bridge
4 Sets
