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Oct 2018 Reboot
Bulking
Intermediate
Machine strength
Plan Details
The Oct 2018 Reboot routine by faaizuddinahmed is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 59 min
14 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Fly
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Fly
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Fly
1 Set x 10 Reps
Barbell Decline Bench Press
1 Set x 10 Reps
Machine Fly
1 Set x 10 Reps
Barbell Decline Bench Press
1 Set x 10 Reps
Machine Fly
1 Set x 10 Reps
Barbell Decline Bench Press
1 Set x 10 Reps
Machine Fly
1 Set x 10 Reps
Leverage Decline Chest Press
3 Sets x 20 Reps
Day 2
Back
Est. 70 min
20 exercises
T Bar Row
4 Sets x 6 Reps
Dumbbell Incline Bench Row
1 Set x 10 Reps
Cable One-Arm Row
1 Set x 10 Reps
Dumbbell Incline Bench Row
1 Set x 10 Reps
Cable One-Arm Row
1 Set x 10 Reps
Dumbbell Incline Bench Row
1 Set x 10 Reps
Cable One-Arm Row
1 Set x 10 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Cable Seated Row
1 Set x 10 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Cable Seated Row
1 Set x 10 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Cable Seated Row
1 Set x 10 Reps
Cable V Bar Pulldown
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Cable V Bar Pulldown
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Cable V Bar Pulldown
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Leverage Machine High Row
3 Sets x 20 Reps
Day 3
Arms
Est. 71 min
20 exercises
EZ Bar Tricep Extension
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
EZ Bar Tricep Extension
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
EZ Bar Tricep Extension
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 10 Reps
Barbell Spider Curl
1 Set x 10 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 10 Reps
Barbell Spider Curl
1 Set x 10 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 10 Reps
Barbell Spider Curl
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Cable Reverse Curl
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Cable Reverse Curl
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Cable Reverse Curl
1 Set x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
EZ Bar Close Grip Curl
3 Sets x 20 Reps
Day 4
Legs A
Est. 56 min
12 exercises
Dumbbell Lunge
2 Sets x 20 Reps
Machine Leg Curl (Prone)
1 Set x 25 Reps
Hack Squat
1 Set x 25 Reps
Machine Leg Extension
1 Set x 20 Reps
Machine Leg Curl (Prone)
1 Set x 25 Reps
Hack Squat
1 Set x 25 Reps
Machine Leg Extension
1 Set x 20 Reps
Machine Leg Curl (Prone)
1 Set x 25 Reps
Hack Squat
1 Set x 25 Reps
Machine Leg Extension
1 Set x 20 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Day 4
Legs B
Est. 66 min
11 exercises
Barbell Clean Deadlift
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Day 5
Abs
Est. 35 min
11 exercises
Weighted Side Bend
1 Set x 12 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 8 Reps
Weight Plate Russian Twist
1 Set x 8 Reps
Air Bike
1 Set x 30 Reps
Leg Raise
1 Set x 12 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 8 Reps
Weight Plate Russian Twist
1 Set x 8 Reps
Air Bike
1 Set x 30 Reps
Leg Raise
1 Set x 12 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 5
Shoulders
Est. 47 min
12 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell One-Arm Front Raise
1 Set x 10 Reps
Dumbbell Alternating Lateral Raise
1 Set x 8 Reps
Dumbbell Lateral Raise (Prone)
1 Set x 10 Reps
Dumbbell One-Arm Front Raise
1 Set x 10 Reps
Dumbbell Alternating Lateral Raise
1 Set x 8 Reps
Dumbbell Lateral Raise (Prone)
1 Set x 10 Reps
Dumbbell One-Arm Front Raise
1 Set x 10 Reps
Dumbbell Alternating Lateral Raise
1 Set x 8 Reps
Dumbbell Lateral Raise (Prone)
1 Set x 10 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
