October 2022 workout plan.
Bulking
Advanced
Machine strength
Plan Details
The October 2022 workout plan. routine by christian.j.l is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Push 1 - Bench
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Tue
Pull 1
8 exercises
Barbell Bent-Over Row
4 Sets x 6 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Wed
Legs
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Plie Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Fri
Push 2
7 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Push-Up
3 Sets x 12 Reps
Sat
Pull 2
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
3 Sets x 12 Reps
T Bar Row
3 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
