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Horus BodyBuilder 2023
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Horus BodyBuilder 2023 routine by nando2 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Body building training
Routine detail
Day 1
Chest & Abs
Est. 0 min
10 exercises
Barbell Bench Press
6 Sets x 20,15,10,5,5,5 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Inner Chest Press
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Machine Fly
3 Sets x 20 Reps
Dumbbell Deep Push-Up
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 30 Reps
Decline Crunch
3 Sets x 30 Reps
Bench Oblique Crunch
3 Sets x 30 Reps
Day 2
Back & Abs
Est. 0 min
10 exercises
Barbell Deadlift
6 Sets x 20,15,10,5,5,5 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 20 Reps
Pull-Up
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Air Bike
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Day 3
Shoulders & Abs
Est. 0 min
10 exercises
Barbell Military Press
6 Sets x 20,15,10,5,5,5 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable One-Arm Reverse Fly
3 Sets x 20 Reps
Cable Seated Row to Neck
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Day 4
Biceps & Abs
Est. 0 min
10 exercises
EZ Bar Curl
6 Sets x 20,15,10,5,5,5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Spider Curl
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 20 Reps
Cable Reverse Curl
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Dumbbell Side Bend
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Day 5
Triceps & Abs
Est. 0 min
10 exercises
Barbell Bench Press (Close Grip)
6 Sets x 20,15,10,5,5,5 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Dip
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 30 Reps
Decline Crunch
3 Sets x 30 Reps
Air Bike
3 Sets x 30 Reps
Day 6
Legs & Abs
Est. 0 min
10 exercises
Barbell Squat
6 Sets x 20,15,10,5,5,5 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Cable Leg Kickback
3 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 20 Reps
Reverse Hyper (Flat Bench)
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Decline Crunch
3 Sets x 30 Reps
Dumbbell Side Bend
3 Sets x 30 Reps
Day 7
Cardio
Est. 0 min
1 exercise
Running
1 Set
