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March 20th 2023 - Tejas
AUTOPLAY
Bulking
Intermediate
Machine strength
Plan Details
The March 20th 2023 - Tejas routine by Tejas.b is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Mon
Push
Est. 76 min
12 exercises
Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 16 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Leverage Chest Press
2 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 16 Reps
Cable Lower Chest Raise
2 Sets x 16 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Machine Deltoid Raise
2 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 16 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 16 Reps
Tue
Pull
Est. 90 min
12 exercises
T Bar Row
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Pull-Up
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 16 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Incline Bicep Curl
3 Sets x 16 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 20 Reps
Wed
Legs - Quads + abs
Est. 77 min
15 exercises
Barbell Squat
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Hip Abduction
2 Sets x 16 Reps
Machine Hip Adduction
2 Sets x 16 Reps
Machine Leg Extension
3 Sets x 16 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Machine Calf Raise
2 Sets x 20 Reps
Hanging Leg Raise
2 Sets x 16 Reps
Weighted Crunch
2 Sets x 16 Reps
Seated Leg Tuck
2 Sets x 16 Reps
Cable Kneeling Crunch
2 Sets x 16 Reps
Cable Pallof Press with Rotation
4 Sets x 20 Reps
Thu
Chill
Est. 0 min
0 exercises
This day is empty
Fri
Chest + Back + shoulders
Est. 87 min
12 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
2 Sets x 16 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 16 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 16 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 40 Reps
Sat
Legs - Hams + Arms + abs
Est. 60 min
11 exercises
Hack Squat (Reverse Position)
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 16 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 16 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 16 Reps
Barbell Spider Curl
3 Sets x 16 Reps
Hanging Leg Raise
2 Sets x 16 Reps
Cable Kneeling Crunch
2 Sets x 8 Reps
