HBK
General
Intermediate
Machine strength
Plan Details
The HBK routine by hamzabashir2 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
let the training begin
Routine detail
Day 1
Bicep/Shoulders (LowRep)
Est. 57 min
10 exercises
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Curl
2 Sets x 21 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Day 2
Chest/Triceps (LowRep)
Est. 52 min
9 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Push-Up
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Day 3
Back/Leg
Est. 63 min
9 exercises
Smith Machine Deadlift
4 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Day 4
Bicep/Shoulders (HighRep)
Est. 72 min
10 exercises
Cable Dual Overhead Curl
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Barbell Curl
2 Sets x 21 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Day 5
Chest/Triceps (HighRep)
Est. 68 min
9 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Push-Up
2 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Barbell Tricep Extension
4 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Smith Machine Bench Press
4 Sets x 15 Reps
Smith Machine Incline Bench Press
3 Sets x 15 Reps
Day 6
Abs
Est. 29 min
5 exercises
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Sit-Up
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
