Do Hard
Bulking
Advanced
Machine strength
Plan Details
The Do Hard routine by david_zote is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Do hard!!
Routine detail
Mon
Arms
Est. 0 min
12 exercises
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Tue
Back
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Wed
Legs and Calves
Est. 0 min
11 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Thu
Chest
Est. 0 min
8 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 8 Reps
Fri
Shoulders
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 6 Reps
Smith Machine Shoulder Press
3 Sets x 15 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Rope Row to Neck
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Machine Reverse Fly
4 Sets x 10 Reps
