Loading...
2023 NEW NEW
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 2023 NEW NEW routine by jacobimusiconline is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Push Day 1
Est. 0 min
8 exercises
Leverage Incline Chest Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Tue
Pull Day 1
Est. 0 min
8 exercises
Pull-Up
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable One-Arm Reverse Curl
3 Sets x 10 Reps
Leverage Machine Shrug
4 Sets x 12 Reps
Landmine Oblique Twists
3 Sets x 10 Reps
Wed
Leg Day 1
Est. 0 min
7 exercises
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Standing Single Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Thu
Push Day 2
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Decline Chest Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Torso Rotation Machine
3 Sets x 8 Reps
Fri
Pull Day 2
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 10 Reps
Ab Roller Wheel
3 Sets x 15 Reps
Rower Pike Ups
3 Sets x 12 Reps
Sat
Leg Day 2
Est. 0 min
6 exercises
Hack Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Hack Calf Raise
3 Sets x 8 Reps
