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Sep.2022 Hypertrophy Strength
AUTOPLAY
Bulking
Intermediate
Machine strength
Plan Details
The Sep.2022 Hypertrophy Strength routine by phoenixmako is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 Day Strength and Growth Workour
Routine detail
Mon
Back & Biceps
Est. 0 min
13 exercises
Barbell Deadlift
2 Sets x 5 Reps
Barbell Seated Press
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Tue
Chest & Triceps
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Seated Reverse EZ Bar Press
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Wed
REST
Est. 0 min
0 exercises
This day is empty
Thu
Quads, Hamstrings, & Calves
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Fri
Shoulders, Traps, & Forearms
Est. 0 min
11 exercises
Barbell Seated Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Farmer’s Carry
3 Sets x 8 Reps
Barbell Static Hold
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Any
Mod Day Th/Fr
Est. 0 min
18 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Farmer’s Carry
3 Sets x 8 Reps
Barbell Static Hold
3 Sets x 8 Reps
