Loading...
2023 States run wrestling *
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 2023 States run wrestling * routine by Christiancaputo is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Day 1
Arms shoulder
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar Curl
5 Sets x 8 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Day 2
Back chest
Est. 0 min
5 exercises
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Machine Seated Row
5 Sets x 8 Reps
Machine Back Extension
4 Sets x 15 Reps
Cable V Bar Pulldown
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 5 Reps
Day 3
Arms shoulder
Est. 0 min
6 exercises
EZ Bar Curl
4 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Machine Tricep Extension
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Seated Arnold Press
5 Sets x 12 Reps
Day 5
Legs
Est. 0 min
3 exercises
Machine Leg Press
5 Sets x 5 Reps
Machine Single-Leg Extension
5 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 20 Reps
Day 5
Back chest
Est. 0 min
5 exercises
Machine Back Extension
5 Sets x 20 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Barbell Bench Press
4 Sets x 10 Reps
Machine Seated Row
5 Sets x 20 Reps
