Masa 2022/23
Bulking
Intermediate
Machine strength
Plan Details
The Masa 2022/23 routine by MaciejPasik is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Any
Workout 3
Est. 54 min
6 exercises
Machine Single-Leg Curl
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Any
Workout 2
Est. 64 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Plank
3 Sets
Any
Workout 1
Est. 57 min
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 6 Reps
Cable Inner Chest Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Scissor Kick
3 Sets x 12 Reps
Any
Workout 4
Est. 66 min
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Pull-Up
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 8 Reps
