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October 2017
General
Intermediate
Machine strength
Plan Details
The October 2017 routine by Nuubzta is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Bicep - Tricep
Est. 45 min
6 exercises
Weighted Tricep Dip
5 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Tue
Back - Butt
Est. 30 min
2 exercises
Barbell Deadlift
5 Sets x 10 Reps
Barbell Lunge
5 Sets x 20 Reps
Thu
Back - Chest
Est. 53 min
6 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Incline Fly
5 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 6 Reps
Fri
Legs
Est. 46 min
4 exercises
Barbell Deep Squat
5 Sets x 10 Reps
Quadricep Stretch
3 Sets x 30 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Sat
Shoulders - Abs
Est. 46 min
4 exercises
Dumbbell Seated Arnold Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Decline Crunch
3 Sets x 30 Reps
Hanging Leg Raise
3 Sets x 30 Reps
