ectomonster (s10, 11 e 12)
Bulking
Intermediate
Machine strength
Plan Details
The ectomonster (s10, 11 e 12) routine by kleomar is a 15 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
ectomonster 10, 11, 12
Routine detail
Day 1
pernas
Est. 0 min
7 exercises
Smith Machine Squat
4 Sets x 4 Reps
Smith Machine Split Squat
4 Sets x 6 Reps
Barbell Sumo Deadlift
4 Sets x 4 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 4 Reps
Machine Seated Calf Raise
4 Sets x 9 Reps
Day 2
peito e ombros
Est. 0 min
7 exercises
Machine Bench Press
4 Sets x 4 Reps
Dumbbell Incline Bench Press
4 Sets x 4 Reps
Machine Fly
4 Sets x 6 Reps
Smith Machine Shoulder Press
4 Sets x 4 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Machine Reverse Fly
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Day 3
costas
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 4 Reps
Cable V Bar Pulldown
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 4 Reps
Machine Seated Row
3 Sets x 4 Reps
Dumbbell Pullover
4 Sets x 6 Reps
Parallel Bar Leg Raise
4 Sets x 9 Reps
Day 4
biceps e triceps
Est. 0 min
6 exercises
EZ Bar Curl
4 Sets x 4 Reps
Dumbbell Seated Bicep Curl
4 Sets x 6 Reps
Dumbbell Concentration Curl
3 Sets x 6 Reps
EZ Bar Tricep Extension
4 Sets x 4 Reps
Cable Tricep Kickback
3 Sets x 6 Reps
Cable Behind the Back Wrist Curl
4 Sets x 10 Reps
Day 5
full body
Est. 0 min
7 exercises
Machine Leg Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
T Bar Row
3 Sets x 4 Reps
Smith Machine Shoulder Press
3 Sets x 4 Reps
Dumbbell Incline Hammer Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Day 6
pernas
Est. 0 min
8 exercises
Smith Machine Squat
4 Sets x 20 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Barbell Sumo Deadlift
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Hip Abduction
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Day 7
peito e ombros
Est. 0 min
7 exercises
Machine Bench Press
4 Sets x 24 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 12 Reps
Day 8
costas
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Cable V Bar Pulldown
4 Sets x 24 Reps
Barbell Deadlift
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 9 Reps
Day 9
biceps e triceps
Est. 0 min
8 exercises
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 24 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Behind the Back Wrist Curl
4 Sets x 15 Reps
Cable Reverse Grip Curl
4 Sets x 12 Reps
Day 10
full body
Est. 0 min
7 exercises
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Day 11
pernas
Est. 0 min
7 exercises
Smith Machine Squat
4 Sets x 20 Reps
Smith Machine Split Squat
4 Sets x 15 Reps
Barbell Sumo Deadlift
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Hip Abduction
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Day 12
peito e ombros
Est. 0 min
7 exercises
Machine Bench Press
4 Sets x 20 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Smith Machine Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Day 13
costas
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 29 Reps
Parallel Bar Leg Raise
4 Sets x 30 Reps
Day 14
biceps e triceps
Est. 0 min
7 exercises
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
EZ Bar Tricep Extension
4 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Cable Behind the Back Wrist Curl
4 Sets x 20 Reps
Day 15
full body
Est. 0 min
7 exercises
Machine Leg Press
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 20 Reps
T Bar Row
3 Sets x 20 Reps
Smith Machine Shoulder Press
3 Sets x 20 Reps
Dumbbell Incline Hammer Curl
3 Sets x 30 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 30 Reps
Parallel Bar Leg Raise
3 Sets x 30 Reps
