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HV Bulking 2023?AA
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The HV Bulking 2023?AA routine by abdulrahman.aoudi is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Push pull legs x Arnold split
Routine detail
Day 1
Legs ( hamstring focused )
Est. 0 min
8 exercises
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Squat
5 Sets x 6 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Extension
6 Sets x 15 Reps
Machine Calf Press
4 Sets x 15 Reps
Dumbbell Walking Lunge
2 Sets x 20 Reps
Day 2
Push
Est. 0 min
11 exercises
Machine Fly
2 Sets x 15 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 15 Reps
Leverage Chest Press
3 Sets x 8 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Cable Wrist Curl
3 Sets x 20 Reps
Dip
2 Sets x 15 Reps
Day 3
Pull
Est. 0 min
12 exercises
Cable Shoulder Extension
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Leverage Machine Shrug
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 12 Reps
Chin-Up with Knee Raise
2 Sets x 15 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Day 4
Legs Workout 2
Est. 0 min
7 exercises
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Squat
5 Sets x 6 Reps
Hack Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 8 Reps
Machine Leg Extension
6 Sets x 15 Reps
Machine Calf Raise
4 Sets x 8 Reps
Day 5
Chest&back
Est. 0 min
12 exercises
Barbell Bench Press
5 Sets x 6 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 6 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 15 Reps
Day 6
Arms&shoulders
Est. 0 min
13 exercises
Machine Reverse Fly
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
9 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Wrist Curl
2 Sets x 15 Reps
Cable One-Arm Reverse Curl
2 Sets x 15 Reps
Dip
2 Sets x 15 Reps
Chin-Up (Close Grip)
2 Sets x 10 Reps
Day 7
Cardio
Est. 0 min
6 exercises
Hanging Leg Raise
5 Sets x 10 Reps
Weight Plate Russian Twist
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Step Machine
1 Set
Day 8
Cardio 2
Est. 0 min
5 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Oblique Crunch
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Walking
1 Set
Day 9
Cardio 3
Est. 0 min
6 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Walking
1 Set
Day 10
Cardio 4 (post legs)
Est. 0 min
5 exercises
Stationary Bike
1 Set
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
