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2023 Summer
Bulking
Beginner
Machine strength
Plan Details
The 2023 Summer routine by MarkParker4 is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Flexible February
Est. 69 min
9 exercises
Smith Machine Zercher Squat
3 Sets x 12 Reps
Cable One-Arm Seated Row
6 Sets x 12 Reps
Cable Deadlift
3 Sets x 12 Reps
Cable Chest Press (Supine Stability Ball)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Standing Leg Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Day 2
Thursdays
Est. 53 min
8 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 3
Saturdays
Est. 68 min
10 exercises
Cable Chest Press (Supine Stability Ball)
3 Sets x 12 Reps
Cable V-Bar Row
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Incline Press
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Rope Preacher Curl (Hammer)
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 8 Reps
