Workout 23.0
Bulking
Intermediate
Machine strength
Plan Details
The Workout 23.0 routine by sacramentoecofitness is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is designed for someone who is looking to build strength, keep that in mind. Utilize this workout based on your needs, the sets and reps can be adjusted to meet your goals.
Routine detail
Mon
Day 1: Chest, Shoulders and Triceps
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Tue
Day 2: Back & Biceps
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Wed
Day 3: Abs
Est. 0 min
10 exercises
Sit-Up
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Cable Kneeling Crunch
3 Sets x 10 Reps
Decline Bench Ab Reach
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Cable Reverse Crunch
3 Sets x 10 Reps
Stability Ball Weight Plate Pullover
3 Sets x 10 Reps
Thu
Day 4: Legs
Est. 0 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Jump Squat
3 Sets x 10 Reps
Stability Ball Wall Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Fri
Day 5: Back & Biceps
Est. 0 min
10 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Kettlebell Alternating Row
3 Sets x 10 Reps
Stability Ball Weight Plate Pullover
3 Sets x 10 Reps
Sat
New Workout
Est. 0 min
1 exercise
Yoga
3 Sets
Sun
New Workout
Est. 0 min
1 exercise
Yoga
3 Sets
