hulk dday
General
Beginner
Machine strength
Plan Details
The hulk dday routine by dijondelia is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Bicep/tricep
Est. 0 min
7 exercises
Dumbbell Spider Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Barbell Tricep Press (Supine)
3 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 25 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 25 Reps
Tue
Legs/shoulders
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 10 Reps
Hamstring curl
4 Sets x 12 Reps
Barbell Good Morning
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Single arm delt raise
4 Sets x 16 Reps
Dumbbell One-Arm Front Raise
4 Sets x 16 Reps
Bent over rear delt fly
4 Sets x 10 Reps
Reverse super man
3 Sets x 8 Reps
Wed
Back and chest
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Wide grip pull down
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 16 Reps
Thu
Legs
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 16 Reps
Barbell Hip Thrust
3 Sets x 14 Reps
Cable Leg Kickback
3 Sets x 16 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
4 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Fri
Shoulder’s/bicep
Est. 0 min
7 exercises
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Cuban Press
4 Sets x 15 Reps
Machine Fly
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 16 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Seated barbel curl
3 Sets x 8 Reps
Cable Bicep Curl
2 Sets x 25 Reps
Sat
Chest/tricep
Est. 0 min
8 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 16 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Upper Chest Crossover
4 Sets x 16 Reps
Machine Bench Press
4 Sets x 12 Reps
Single arm tricep cable extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
