Hulk smashing
Bulking
Advanced
Machine strength
Plan Details
The Hulk smashing routine by aboshorok is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
back tri shoulder bi leg arm rest back tri rest
Routine detail
Wed
day 1 back + triceps + abs
Est. 85 min
8 exercises
Barbell Rear Delt Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 5 Reps
Thu
day 2 shoulder + biceps
Est. 76 min
10 exercises
Dumbbell Seated Shoulder Press
1 Set
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 8 Reps
Dumbbell Lateral Raise
1 Set
Barbell Upright Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 25 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Any
3 leg
Est. 59 min
8 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Barbell Kneeling Jump Squat
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 12 Reps
Any
4 arm
Est. 77 min
9 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Any
band
Est. 26 min
3 exercises
Band Lateral Raise
4 Sets x 12 Reps
Band Shoulder Press
4 Sets x 12 Reps
Band Upright Row
4 Sets x 12 Reps
Any
shoulder
Est. 78 min
10 exercises
Machine Shoulder Press
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 15 Reps
Band Reverse Fly
3 Sets x 15 Reps
Band Upright Row
3 Sets x 15 Reps
Cable Shrug
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
