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ectomonster (s1, 2 e 3)
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The ectomonster (s1, 2 e 3) routine by kleomar is a 15 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
ectomonster 1, 2, 3
Routine detail
Day 1
seg - pernas
Est. 0 min
7 exercises
Smith Machine Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Barbell Sumo Deadlift
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 2
ter - peito e ombros
Est. 0 min
7 exercises
Dumbbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Dumbbell Front Raise
3 Sets x 6 Reps
Cable Upright Row
3 Sets x 6 Reps
Day 3
qua - costas
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable V Bar Pulldown
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Barbell Deadlift
3 Sets x 4 Reps
Machine Seated Row
4 Sets x 6 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Day 4
qui - biceps e triceps
Est. 0 min
7 exercises
Barbell Curl
4 Sets x 6 Reps
Dumbbell Incline Hammer Curl
4 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
EZ Bar Tricep Extension
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 6 Reps
Cable Reverse Grip Curl
3 Sets x 8 Reps
Day 5
sex - full body
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 6 Reps
Day 6
seg - pernas
Est. 0 min
7 exercises
Smith Machine Squat
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Sumo Deadlift
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Day 7
ter - peito e ombro
Est. 0 min
7 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 12 Reps
Day 8
qua - costas
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Row
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Day 9
qui - biceps e triceps
Est. 0 min
8 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Day 10
sex - full body
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Day 11
seg - pernas
Est. 0 min
7 exercises
Smith Machine Squat
4 Sets x 20 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Barbell Sumo Deadlift
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Day 12
ter - peito e ombros
Est. 0 min
7 exercises
Dumbbell Bench Press
4 Sets x 20 Reps
Dumbbell Incline Bench Press
4 Sets x 20 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Cable Upright Row
3 Sets x 15 Reps
Day 13
qua - costas
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Cable V Bar Pulldown
4 Sets x 9 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Barbell Deadlift
3 Sets x 20 Reps
Cable One-Arm Seated Row
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Day 14
qui - biceps e triceps
Est. 0 min
7 exercises
Barbell Curl
4 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 20 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Seated Tricep Press
4 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 15 Reps
Day 15
sex - full body
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Barbell Curl
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
