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2023
General
Intermediate
Machine strength
Plan Details
The 2023 routine by Awahau is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
5 exercises
Jump Rope
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 2
Arms
5 exercises
Jump Rope
1 Set
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 3
Back
1 exercise
Jump Rope
1 Set
Day 4
Shoulders
1 exercise
Jump Rope
1 Set
Day 5
Up
9 exercises
Jump Rope
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dip
3 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Day 6
Down
8 exercises
Jump Rope
1 Set
Dumbbell Deadlift
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
