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ectomonster (s4, 5 e 6)
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The ectomonster (s4, 5 e 6) routine by kleomar is a 15 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
ectomonster 4, 5, 6
Routine detail
Day 1
pernas
Est. 0 min
7 exercises
Smith Machine Front Squat
4 Sets x 6 Reps
Smith Machine Split Squat
4 Sets x 4 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Machine Hip Adduction
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
peito e ombros
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 4 Reps
Machine Fly
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
4 Sets x 6 Reps
Cable Lateral Raise
4 Sets x 6 Reps
Machine Reverse Fly
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Day 3
costas
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Cable Pulldown (Underhand)
4 Sets x 4 Reps
T Bar Row
3 Sets x 4 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Day 4
biceps e triceps
Est. 0 min
7 exercises
Barbell Curl
4 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 6 Reps
Cable Tricep Kickback
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Cable Reverse Grip Curl
3 Sets x 8 Reps
Day 5
full body
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 6
pernas
Est. 0 min
7 exercises
Smith Machine Front Squat
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 7
peito e ombros
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 8
costas
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Pulldown (Underhand)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 9
biceps e triceps
Est. 0 min
8 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Day 10
full body
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 11
pernas
Est. 0 min
7 exercises
Smith Machine Front Squat
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 12
peito e ombros
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 13
costas
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Pulldown (Underhand)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 14
biceps e triceps
Est. 0 min
8 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Day 15
full body
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
