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2018 From zero To Hero
General
Intermediate
Machine strength
Plan Details
The 2018 From zero To Hero routine by Splatters is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Anno 2018. Riprendo la palestra per essere bullo al concerto degli slayer. 1 ottobre 2018
Routine detail
Day 1
Chest - Biceps
Est. 92 min
8 exercises
Barbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
Dumbbell Incline Fly
4 Sets x 15,12,10,8 Reps
Dip
4 Sets x 99 Reps
Machine Fly
4 Sets x 15,12,10,8 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 15,10,8,6,4 Reps
Dumbbell Incline Curl
5 Sets x 15,10,8,6,4 Reps
Crunch
5 Sets x 25 Reps
Back Hyperextension
5 Sets x 15 Reps
Day 2
Back
Est. 92 min
8 exercises
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15,12,10,8 Reps
Cable Elevated Row
4 Sets x 15,12,10,8 Reps
Machine Seated Row
4 Sets x 15,12,10,8 Reps
Leverage Machine High Row
4 Sets x 15,12,10,8 Reps
Pull-Up
4 Sets x 99 Reps
Cable Side Bend
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Back Hyperextension
5 Sets x 15 Reps
Day 3
Legs
Est. 68 min
7 exercises
Hack Squat (Reverse Position)
6 Sets x 15,12,10,8,6,4 Reps
Machine Leg Press
6 Sets x 15,12,10,8,6,4 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
6 Sets x 15,12,10,8,6,4 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Parallel Bar Hip Raise
5 Sets x 12 Reps
Back Hyperextension
5 Sets x 15 Reps
Day 4
Shoulder - Triceps
Est. 76 min
8 exercises
Leverage Shoulder Press
5 Sets x 25,15,12,10,8 Reps
Dumbbell Lateral Raise (Prone)
5 Sets x 25,15,12,10,8 Reps
Cable Deltoid Raise
5 Sets x 25,15,12,10,8 Reps
Barbell Upright Row
5 Sets x 25,15,12,10,8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10 Reps
Crunch
5 Sets x 25 Reps
Back Hyperextension
5 Sets x 15 Reps
