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Sledgehammer
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Sledgehammer routine by scottbailey2 is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Tue
Back 1
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 15 Reps
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Cable Upper Row
4 Sets x 15 Reps
Leverage Machine High Row
4 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Wed
Chest
Est. 0 min
12 exercises
Barbell Bench Press
4 Sets x 15 Reps
Machine Decline Chest Press
4 Sets x 15 Reps
Leverage Incline Chest Press
4 Sets x 15 Reps
Cable High Cross-Over
3 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Step Machine
3 Sets
Fri
Arms and abs
Est. 0 min
8 exercises
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl (Prone)
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Fri
Legs
Est. 0 min
4 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Any
Shoulders Day 2
Est. 0 min
17 exercises
Smith Machine Shoulder Press
3 Sets x 12 Reps
Barbell Military Press (Seated)
3 Sets x 12 Reps
Smith Machine Upright Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Cuban Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Step Machine
3 Sets
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Any
This one Again
Est. 0 min
6 exercises
Barbell Push Press
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Rear Press
5 Sets x 5 Reps
Any
Shoulders Week 1
Est. 0 min
6 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Barbell Incline Bench Pull
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Elliptical Training
3 Sets
Any
Ab
Est. 0 min
10 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Plank
3 Sets
Cable Bicep Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Any
Back Week 2
Est. 0 min
10 exercises
Back Hyperextension
3 Sets x 12 Reps
Superman
3 Sets
Pull-Up
3 Sets x 12 Reps
Reverse Lunge Crossover
3 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
