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Marco's Bulking 2023 March mix up
Bulking
Advanced
Dumbbell
Plan Details
The Marco's Bulking 2023 March mix up routine by Marcolac is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
arms and abs
10 exercises
Dumbbell Decline Tricep Extension
6 Sets x 20,15,12,10,8,6 Reps
Dumbbell Seated Tricep Press
5 Sets x 15,12,10,8,6 Reps
Machine Assisted Dip
5 Sets x 15,12,10,8,6 Reps
Barbell Spider Curl
6 Sets x 20,15,12,10,8,6 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 15,12,10,8,6 Reps
Dumbbell Concentration Curl
5 Sets x 15,12,10,8,6 Reps
Dumbbell One-Arm Reverse Curl
6 Sets x 20,15,12,10,8,6 Reps
Dumbbell Wrist Curl (Palms Down)
5 Sets x 15,12,10,8,6 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 15,12,10,8,6 Reps
Decline Crunch
4 Sets x 20 Reps
Day 2
back, Shoulders, chest
10 exercises
Barbell Inverted Row
6 Sets x 20,15,12,10,8,6 Reps
Barbell Bent-Over Row
5 Sets x 15,12,10,8,6 Reps
Barbell Deadlift
5 Sets x 15,12,10,8,6 Reps
Dumbbell Reverse Fly
6 Sets x 20,15,12,10,8,6 Reps
Dumbbell Arnold Press
5 Sets x 15,12,10,8,6 Reps
Dumbbell Front Raise
5 Sets x 15,12,10,8,6 Reps
Bench Push-Up
6 Sets x 20,15,12,10,8,6 Reps
Dumbbell Bench Press
5 Sets x 15,12,10,8,6 Reps
Dumbbell Fly
5 Sets x 15,12,10,8,6 Reps
Decline Crunch
4 Sets x 20 Reps
Day 3
Legs
10 exercises
Barbell Kneeling Squat
6 Sets x 20,15,12,10,8,6 Reps
Exercise not found
Barbell Hip Thrust
5 Sets x 15,12,10,8,6 Reps
Dumbbell Decline Bench Lunge
6 Sets x 20,15,12,10,8,6 Reps
Barbell Squat
5 Sets x 15,12,10,8,6 Reps
Machine Leg Press
5 Sets x 15,12,10,8,6 Reps
Calf Raise On A Dumbbell
6 Sets x 20,15,12,10,8,6 Reps
Barbell Standing Calf Raise
5 Sets x 15,12,10,8,6 Reps
Calf Press On Leg Press
5 Sets x 15,12,10,8,6 Reps
Decline Crunch
4 Sets x 20 Reps
