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November, 2018
General
Intermediate
Machine strength
Plan Details
The November, 2018 routine by sasha.gertzen is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Sarting Point
Routine detail
Day 1
Legs and Abs Rutine 1
Est. 59 min
11 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Decline Bench Rotational Sit-Up
3 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Barbell Seated Twist
3 Sets x 10 Reps
Day 2
Chest and Shoulders Day
Est. 67 min
12 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Barbell Pullover and Press
3 Sets x 10 Reps
Leg Raise with Hip Thrust
3 Sets x 10 Reps
Decline Bench Rotational Sit-Up
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Barbell Seated Twist
3 Sets x 10 Reps
Day 3
Back, Biceps, Triceps
Est. 63 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Barbell Seated Twist
3 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 10 Reps
Decline Bench Rotational Sit-Up
3 Sets x 10 Reps
Day 4
Legs and Abs Routine 2
Est. 86 min
16 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 10 Reps
Decline Bench Rotational Sit-Up
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Decline Bench Ab Reach
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Day 5
Full Body
Est. 72 min
13 exercises
Barbell Squat
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Barbell Pullover and Press
3 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Decline Bench Ab Reach
3 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 10 Reps
Decline Bench Rotational Sit-Up
3 Sets x 10 Reps
