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Adam's Own 2023
Bulking
Advanced
Machine strength
Plan Details
The Adam's Own 2023 routine by AMRAP is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Adam
Routine detail
Day 1
Back 1
5 exercises
Machine Lat Pulldown
3 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
T Bar Prone Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Day 2
Chest 1
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Day 3
Legs
5 exercises
Barbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Day 4
Arms & Shoulders
7 exercises
Cable Deltoid Raise
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Day 5
Cardio
1 exercise
Elliptical Training
1 Set
Day 6
Back 2
6 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Day 7
Chest 2
6 exercises
Dumbbell Pullover
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
