hbaessa
Bulking
Intermediate
Machine strength
Plan Details
The hbaessa routine by hbaessa is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout is based on Arnold's regular training when not in competition mode.
Routine detail
Mon
Legs
Est. 98 min
10 exercises
Machine Leg Press
6 Sets x 30,20,20,15,15,15 Reps
Smith Machine Squat
4 Sets x 15 Reps
Barbell Front Squat
4 Sets x 12 Reps
Hack Squat
4 Sets x 15 Reps
Barbell Lunge
2 Sets x 15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Calf Press
4 Sets x 15 Reps
Hack Calf Raise
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 15 Reps
Tue
Chest
Est. 70 min
9 exercises
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 15,12,12 Reps
Dumbbell Bench Press
3 Sets x 12,12,10 Reps
Dumbbell Fly
4 Sets x 15,12,10,10 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Wed
Back
Est. 95 min
10 exercises
Chin-Up with Knee Raise
4 Sets x 30 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Barbell Shrug
4 Sets x 12 Reps
Back Hyperextension
2 Sets x 25 Reps
Cable Crunch
3 Sets x 20 Reps
Seated Bench Leg Pull-In
3 Sets x 20 Reps
Push-Up
1 Set x 100 Reps
Fri
Shoulders
Est. 72 min
8 exercises
Smith Machine Shoulder Press
5 Sets x 10,8,8,6,6 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise (Prone)
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Seated Leg Tuck
4 Sets x 20 Reps
Sat
Arms
Est. 124 min
12 exercises
Barbell Curl
5 Sets x 12 Reps
Dumbbell Incline Curl
5 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Dip
4 Sets x 20 Reps
Barbell Reverse Curl
2 Sets x 18 Reps
Dumbbell Seated Wrist Curl
2 Sets x 18 Reps
Hack Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
