September 2018
Bulking
Advanced
Machine strength
Plan Details
The September 2018 routine by pujari.sachin is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
back biceps
Est. 59 min
8 exercises
Pull-Up
3 Sets x 10 Reps
long bar biceps curl
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Reverse grip curl
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Day 2
legs calves
Est. 52 min
7 exercises
Hack Squat
3 Sets x 6 Reps
Machine Leg Extension
2 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Hack Squat
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 3
chest triceps
Est. 52 min
7 exercises
Dumbbell Pullover
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
barbell incline lying triceps extn
3 Sets x 10 Reps
Day 4
shoulder forearms
Est. 61 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Day 5
legs hams
Est. 58 min
7 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 12 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
