Arnold inspired Hammer Strength Focused
Bulking
Advanced
Machine strength
Plan Details
The Arnold inspired Hammer Strength Focused routine by Van Angelus is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
train every muscle twice a week. this is an advanced workoutsplit. try it for several week if it fits to you and your body. this routine is possible for everybody who lifts weights for several years. i've also seen rookies trying my plan and they gained gained gained. there is also a possibility to use supersets. keep your rest times between 60 and 120seconds. i go with 120 seconds most of the time. if you use supersets or/and if you want to keep the rest times to a very limit of 45-60 it could become more a cardio program. you can change some exercises if you don't have hammer strength machines at your gym. you can also use life fitness or vasil sway or whatever you want. if you want to go with free weights, check out my other routine. from monday to wednesday try to use a weight that you can lift 8 to 12 times.from thursday to saturday, you can also use a lighter weight and wirk your muscles with 15-20 reps. train calves 2-3 times a week if this is your weekpoint. work your quads and hamstrings on wednesday and saturday IF you recover fast! if not, skip quads and hamstrings and focus on your calves, forearms and/or abs.
Routine detail
Mon
#1
Est. 204 min
16 exercises
Leverage Chest Press
4 Sets x 11 Reps
Leverage Machine High Row
4 Sets x 11 Reps
Leverage Incline Chest Press
4 Sets x 11 Reps
Machine Seated Row
4 Sets x 11 Reps
Dumbbell Fly
3 Sets x 11 Reps
Leverage Machine Iso Row
4 Sets x 11 Reps
Dumbbell Pullover
3 Sets x 11 Reps
Cable Cross-Over
3 Sets x 11 Reps
Barbell Deadlift
7 Sets x 11 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 11 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 11 Reps
Barbell Incline Bench Press
4 Sets x 11 Reps
Chin-Up with Knee Raise
4 Sets x 11 Reps
Machine Fly
4 Sets x 11 Reps
Barbell Bench Press
3 Sets x 11 Reps
Cable Elevated Row
3 Sets x 11 Reps
Tue
#2
Est. 178 min
15 exercises
Leverage Shoulder Press
4 Sets x 11 Reps
Machine Deltoid Raise
4 Sets x 11 Reps
Barbell Upright Row
3 Sets x 11 Reps
Preacher Curl Machine
4 Sets x 11 Reps
Machine Tricep Extension
4 Sets x 11 Reps
Barbell Curl
3 Sets x 11 Reps
Barbell Tricep Extension (Supine)
3 Sets x 11 Reps
Dumbbell Hammer Curl
3 Sets x 11 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 11 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 11 Reps
Machine Calf Raise
4 Sets x 11 Reps
Reverse Crunch
4 Sets x 11 Reps
Cable Front Raise
3 Sets x 11 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 11 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 11 Reps
Wed
#3
Est. 153 min
8 exercises
Hack Squat (Reverse Position)
5 Sets x 11 Reps
Machine Leg Extension
7 Sets x 11 Reps
Machine Leg Curl (Prone)
6 Sets x 11 Reps
Smith Machine Toe Raise
9 Sets x 11 Reps
Hack Calf Raise
8 Sets x 11 Reps
Machine Seated Calf Raise
4 Sets x 11 Reps
Crunch
4 Sets x 11 Reps
Cable Kneeling Crunch
5 Sets x 11 Reps
Thu
#1
Est. 224 min
16 exercises
Leverage Chest Press
4 Sets x 11 Reps
Leverage Machine High Row
4 Sets x 11 Reps
Leverage Incline Chest Press
4 Sets x 11 Reps
Machine Seated Row
4 Sets x 11 Reps
Dumbbell Fly
4 Sets x 11 Reps
Leverage Machine Iso Row
4 Sets x 11 Reps
Dumbbell Pullover
4 Sets x 11 Reps
Cable Cross-Over
4 Sets x 11 Reps
Barbell Deadlift
4 Sets x 11 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 11 Reps
Barbell Bench Press
4 Sets x 11 Reps
Barbell Incline Bench Press
4 Sets x 11 Reps
Cable Elevated Row
4 Sets x 11 Reps
Chin-Up with Knee Raise
4 Sets x 11 Reps
Machine Fly
4 Sets x 11 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 11 Reps
Fri
#2
Est. 206 min
15 exercises
Leverage Shoulder Press
4 Sets x 11 Reps
Machine Deltoid Raise
4 Sets x 11 Reps
Barbell Upright Row
4 Sets x 11 Reps
Preacher Curl Machine
4 Sets x 11 Reps
Machine Tricep Extension
4 Sets x 11 Reps
Barbell Curl
4 Sets x 11 Reps
Barbell Tricep Extension (Supine)
4 Sets x 11 Reps
Dumbbell Hammer Curl
4 Sets x 11 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 11 Reps
Reverse Crunch
4 Sets x 11 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 11 Reps
Machine Calf Raise
4 Sets x 11 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 11 Reps
Cable Front Raise
4 Sets x 11 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 11 Reps
Sat
#3
Est. 83 min
6 exercises
Hack Squat (Reverse Position)
4 Sets x 11 Reps
Machine Leg Extension
4 Sets x 11 Reps
Machine Leg Curl (Prone)
4 Sets x 11 Reps
Hack Calf Raise
4 Sets x 11 Reps
Machine Seated Calf Raise
4 Sets x 11 Reps
Cable Kneeling Crunch
5 Sets x 11 Reps
