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Entrenapp 01/2023
Bulking
Advanced
Machine strength
Plan Details
The Entrenapp 01/2023 routine by Wellsman is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Push
5 exercises
Barbell Push Press Behind the Neck
3 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 13 Reps
Tue
Quads
6 exercises
Barbell Deep Squat
3 Sets x 3 Reps
Hack Squat
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Sissy Squat
3 Sets x 14 Reps
Smith Machine Toe Raise
3 Sets x 17 Reps
Cable Russian Twist (Stability Ball)
4 Sets x 25 Reps
Wed
Pull
6 exercises
Barbell Rack Pull
3 Sets x 3 Reps
Cable Seated Row
3 Sets x 6 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 13 Reps
Dumbbell Reverse Fly
3 Sets x 13 Reps
Barbell Preacher Curl
3 Sets x 13 Reps
Thu
Upper
6 exercises
Machine Inner Chest Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 14 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Fri
Harms&Back
6 exercises
Barbell One-Arm Side Deadlift
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 17 Reps
Ab Roll
4 Sets x 20 Reps
