17 November to 3 January
Bulking
Advanced
Machine strength
Plan Details
The 17 November to 3 January routine by MohamedHamed5 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Arms
Est. 72 min
8 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Day 2
Chest
Est. 52 min
6 exercises
Cable Mid Chest Crossover
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 3
Back
Est. 53 min
6 exercises
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Day 4
Shoulders
Est. 55 min
6 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Day 5
Legs
Est. 60 min
7 exercises
Machine Leg Extension
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Quadricep Stretch
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
