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Restart 2023 - 1/3
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Restart 2023 - 1/3 routine by No.Fatigue is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Restart in 2023
Routine detail
Day 1
Legs / ABS
Est. 0 min
7 exercises
Smith Machine Squat
5 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
6 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Hip Adduction
6 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Day 2
Chest / Forearms
Est. 0 min
7 exercises
Smith Machine Bench Press
6 Sets x 12,10,10,8,8,8 Reps
Smith Machine Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
6 Sets x 12,12,10,10,8,8 Reps
Dumbbell Supinated One-Arm Wrist Curl
6 Sets x 12,12,10,10,8,8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Day 3
Back / Glutes
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12,10,8,8,8 Reps
Cable Seated Row
4 Sets x 12,10,8,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,10,8 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12,10,8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 4
Shoulders / ABS
Est. 0 min
9 exercises
Smith Machine Shoulder Press
5 Sets x 12,12,10,10,10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Cable One-Arm Lateral Raise
6 Sets x 12,10,8,8,8,8 Reps
Cable Front Raise
6 Sets x 12,10,8,8,8,8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Reverse Crossover
6 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 12,10,8 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Day 5
Biceps / Triceps
Est. 0 min
9 exercises
Dumbbell Concentration Curl
10 Sets x 12,10,8,8,8,8,8,8,8,8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12,10,8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Close Grip Palm Up Pulldown (Biceps)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
6 Sets x 8 Reps
Lying one-arm dumbbell triceps extension
6 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Twist Machine
3 Sets x 8 Reps
