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Summer 2023 ???
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Summer 2023 ??? routine by alki2025 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Back, Biceps, Abs
Est. 0 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Tue
Legs, Shoulders
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Wed
Chest, Triceps
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Thu
Back, Biceps, Abs
Est. 0 min
12 exercises
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Fri
Legs, Shoulders
Est. 0 min
10 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Kettlebell Thruster
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Sat
Chest, Triceps
Est. 0 min
9 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
