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Dino Strength & Hypertrophy
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Dino Strength & Hypertrophy routine by henao828 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Heavy & Volume
Routine detail
Day 1
Copy from henao828
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Curl Against an Incline
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Day 1
Dino Upper ?
Est. 0 min
8 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 2
Dino Lower ?
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 3
Arms ?
Est. 0 min
8 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 20 Reps
Cable One-Arm Bicep Curl
3 Sets x 20 Reps
Day 4
Dino Push ?
Est. 0 min
10 exercises
Machine Assisted Pull-Up
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell French Press (Stability Ball)
4 Sets x 12 Reps
Day 5
Dino Pull ?
Est. 0 min
10 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
T Bar Row
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Barbell Curl Against an Incline
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Day 6
Dino Legs ?
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Calf Raise
5 Sets x 15 Reps
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Cable Leg Kickback
3 Sets x 15 Reps
