Hassan sigma bulk guide
General
Intermediate
Machine strength
Plan Details
The Hassan sigma bulk guide routine by lo80 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Day 1
PUSH Workout: Chest, Shoulders & Triceps
Est. 90 min
11 exercises
Barbell Bench Press
4 Sets x 6 Reps
Low-to-High Cable Crossover
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Extension
4 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
neck curls
3 Sets x 20 Reps
Day 2
PULL Workout: Back, Biceps & Rear Delts
Est. 92 min
13 exercises
Cable One-Arm Lat Pulldown
2 Sets x 20 Reps
Pull-Up
3 Sets x 8 Reps
one arm Meadows row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Machine Reverse Fly
2 Sets x 20 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
reeves deadlift
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
neck curls
3 Sets x 20 Reps
Day 3
LEG WORKOUT
Est. 71 min
9 exercises
Hack Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Single-Leg Calf Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
neck curls
3 Sets x 20 Reps
