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HBM30
General
Advanced
Machine strength
Plan Details
The HBM30 routine by ddewald85 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Legs
Est. 52 min
6 exercises
Machine Leg Press
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Side Step-Up
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Tue
Back & Chest
Est. 49 min
6 exercises
Push-Up
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Wed
Shoulders
Est. 40 min
5 exercises
Machine Shoulder Press
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Plank
3 Sets
Thu
Legs
Est. 39 min
5 exercises
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Kettlebell Sumo High Pull
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 15 Reps
Fri
Triceps & Biceps
Est. 51 min
6 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Barbell Tricep Extension
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Sat
Back & Chest
Est. 50 min
6 exercises
Dumbbell Pullover
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
