Hen-aye-sir
Bulking
Intermediate
Machine strength
Plan Details
The Hen-aye-sir routine by hastings3 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
H.I.T.T./long runs before workouts
Routine detail
Any
tits and wings
Est. 65 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Any
Chesty & Pullers
Est. 75 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Any
Horse Cock Beatdown
Est. 70 min
9 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Any
arm daaaaay
Est. 76 min
11 exercises
Barbell Tricep Press (Supine)
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Hammer Curl
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Crunch
1 Set x 8 Reps
Any
Buns, Thunder and Boulders
Est. 66 min
9 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
