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new plan 13/02/23
Bulking
Advanced
Machine strength
Plan Details
The new plan 13/02/23 routine by libbyJ99 is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
3 day split with added couch to 5k runs
Routine detail
Day 1
Lower
14 exercises
Exercise not found
Exercise not found
Exercise not found
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 6 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 20 Reps
Smith Machine Bulgarian Split Squat
1 Set x 10 Reps
Smith Machine Bulgarian Split Squat
1 Set x 8 Reps
Smith Machine Bulgarian Split Squat
1 Set x 12 Reps
Exercise not found
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Day 2
upper
19 exercises
Cable Pullover (Supine)
1 Set x 10 Reps
Machine Assisted Chin-Up
1 Set x 8 Reps
Machine Assisted Chin-Up
1 Set x 12 Reps
Machine Assisted Chin-Up
1 Set x 4 Reps
Machine Assisted Chin-Up
1 Set x 4 Reps
Machine Incline Chest Press
1 Set x 10 Reps
Machine Incline Chest Press
1 Set x 8 Reps
Machine Incline Chest Press
1 Set x 12 Reps
Machine Unilateral Row
1 Set x 10 Reps
Machine Unilateral Row
1 Set x 8 Reps
Machine Unilateral Row
1 Set x 12 Reps
Machine Shoulder Press
1 Set x 10 Reps
Machine Shoulder Press
1 Set x 8 Reps
Machine Shoulder Press
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 16 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 30 Reps
Day 3
full body
14 exercises
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Extension
1 Set x 12 Reps
Hack Squat
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Lat Pulldown
1 Set x 10 Reps
Machine Lat Pulldown
1 Set x 8 Reps
Machine Lat Pulldown
1 Set x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 16 Reps
