Hatfield
Bulking
Advanced
Machine strength
Plan Details
The Hatfield routine by tennen is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is my personal Hatfield workout routine. Its based on the classic Hatfield workout system to stimulate all muscle parts. This routine goes 3 days im a row, then 1 day rest, 3 days in a row, 1 day rest, and so on...
Routine detail
Day 1
Brust, Schulter, Trizep
Est. 79 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 25 Reps
Leverage Shoulder Press
3 Sets x 5 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 25 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 25 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell JM Press
3 Sets x 5 Reps
Day 2
Beine, Bauch
Est. 67 min
9 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 25 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Hanging Knee Raise (Rotational)
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 25 Reps
Decline Bench Rotational Sit-Up
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 12 Reps
Day 3
Ruecken, Bizep
Est. 58 min
7 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 5 Reps
Smith Machine Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 25 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 5 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 25 Reps
