hecto
Bulking
Intermediate
Machine strength
Plan Details
The hecto routine by cesar.urazan is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
1
Est. 89 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Day 2
2
Est. 60 min
7 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Day 3
3
Est. 90 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Day 4
4
Est. 98 min
11 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Bradford Rocky Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Weight Plate Shrug
4 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
