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Sep to Nov greatest results
Bulking
Advanced
Machine strength
Plan Details
The Sep to Nov greatest results routine by gfereydoun is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
muscle grow and fat burn
Routine detail
Day 1
Chest and biceps
Est. 94 min
15 exercises
Dumbbell Fly
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 12 Reps
Barbell Front Raise Pullover
3 Sets x 12 Reps
dembble squeeze
3 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar Decline Tricep Extension
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 20 Reps
Day 2
Bicep and back
Est. 120 min
18 exercises
Rowing
1 Set
Machine Vertical Row (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 25 Reps
Day 3
leg and shoulder
Est. 78 min
13 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Calf Press
3 Sets x 15 Reps
Smith Machine Reverse Calf Raise
3 Sets x 25 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Barbell Military Press (Seated)
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Incline Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 4
Chest tricep
Est. 100 min
13 exercises
Barbell Bench Press
4 Sets x 7 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
dembble squeeze
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
EZ Bar Decline Tricep Extension
4 Sets x 10 Reps
Dip
4 Sets x 15 Reps
Day 5
Biceps and back
Est. 96 min
15 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,8,8 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Barbell Pullover
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Good Morning
4 Sets x 12 Reps
Cable Preacher Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Barbell Curl (Close Grip)
4 Sets x 7 Reps
Cable Dual Overhead Curl (Stability Ball)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 25 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 25 Reps
Day 6
Leg and Shoulder
Est. 75 min
14 exercises
Barbell Squat (Wide Stance)
4 Sets x 18,12,10,8 Reps
Machine Seated Leg Curl
4 Sets x 18,12,10,8 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15,12,10,10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 15,12,10,8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Cable Pullover (Supine)
3 Sets x 12 Reps
Barbell Military Press (Seated)
4 Sets x 8,8,6,4 Reps
Barbell Overhead Front Raise
4 Sets x 12,8,6,6 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 15 Reps
