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OCT-NOV Bulk
Bulking
Advanced
Machine strength
Plan Details
The OCT-NOV Bulk routine by jmcclay is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 17 min
5 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 10,8,6,4 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Tue
Back and abs
Est. 29 min
7 exercises
Cable V Bar Pulldown
5 Sets x 8 Reps
Decline Crunch
3 Sets x 20 Reps
Barbell Row
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 10,8,6 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Wed
Shoulders
Est. 20 min
6 exercises
Cable External Rotation
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10,8,6 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15,12,10,8 Reps
Thu
Biceps Triceps Abs and Forearms
Est. 30 min
6 exercises
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 16 Reps
Sat
Legs
Est. 25 min
6 exercises
Barbell Deep Squat
5 Sets x 15,12,10,8,6 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 15 Reps
