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Autumn 2017
Bulking
Advanced
Machine strength
Plan Details
The Autumn 2017 routine by sirlachdog is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
GVT. Run for the Hills!
Routine detail
Mon
Legs
Est. 50 min
5 exercises
Elliptical Training
1 Set
Ab Draw Leg Slide
1 Set x 20 Reps
Smith Machine Squat
10 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Tue
Chest
Est. 69 min
5 exercises
Elliptical Training
1 Set
Leg Pull-In
20 Sets x 1 Reps
Smith Machine Bench Press
10 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Wed
Back
Est. 49 min
5 exercises
Elliptical Training
1 Set
Parallel Bar Leg Raise
1 Set x 20 Reps
Cable V Bar Pulldown
10 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Thu
Shoulders
Est. 39 min
4 exercises
Elliptical Training
1 Set
Weight Plate Rotation
1 Set x 20 Reps
Barbell Shoulder Press
10 Sets x 10 Reps
Dumbell Rear Delt Kickback
4 Sets x 12 Reps
Fri
Arms
Est. 59 min
6 exercises
Elliptical Training
1 Set
Leg Raise
1 Set x 20 Reps
Cable External Rotation
2 Sets x 12 Reps
Cable Internal Rotation
2 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
10 Sets x 10 Reps
Cable Shoulder Extension
10 Sets x 10 Reps
