2023 - BB + KB/TX
Bulking
Advanced
Machine strength
Plan Details
The 2023 - BB + KB/TX routine by Edwarise2 is a 12 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Edwarise
Routine detail
Day 1
BB1 - D4T2
Est. 0 min
12 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 2
BB2 - C4A2
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 3
BB3 - L3S3
Est. 0 min
12 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Day 4
BB4 - D4B2
Est. 0 min
12 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Day 5
BB5 - C4T2
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Day 6
BB6 - S4A2
Est. 0 min
12 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Day 7
BB7 - B3L3
Est. 0 min
12 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 8
KT1 - K6T6
Est. 0 min
12 exercises
KB Clean and press
3 Sets x 8 Reps
TRX Low Row
3 Sets x 8 Reps
Kettlebell Alternating Floor Press
3 Sets x 8 Reps
TRX Ham curl
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
TRX Clock Press
3 Sets x 8 Reps
Kettlebell One-Arm Snatch
3 Sets x 8 Reps
TRX Tricep Kickback
3 Sets x 8 Reps
Kettlebell One-Arm Row
3 Sets x 8 Reps
TRX One leg squat
3 Sets x 8 Reps
KB Angel press
3 Sets x 8 Reps
TRX Power pull 1 arm
3 Sets x 8 Reps
Day 9
KT2 - K6T6
Est. 0 min
12 exercises
KB 2 arm swing
3 Sets x 8 Reps
TRX Low Row
3 Sets x 8 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 8 Reps
TRX Chest press
3 Sets x 8 Reps
Kettlebell Thruster
3 Sets x 8 Reps
TRX Tricep press
3 Sets x 8 Reps
Kettlebell One-Arm Overhead Squat
3 Sets x 8 Reps
TRX Y Fly
3 Sets x 8 Reps
Kettlebell Windmill
3 Sets x 8 Reps
TRX Lunge
3 Sets x 8 Reps
KB Halo
3 Sets x 8 Reps
TRX Lower back stretch
3 Sets x 8 Reps
Day 10
KT3 - K6T6
Est. 0 min
12 exercises
Kettlebell One-Arm Para Press
3 Sets x 8 Reps
TRX Step back lunge
3 Sets x 8 Reps
Kettlebell Sumo High Pull
3 Sets x 8 Reps
TRX Pike
3 Sets x 8 Reps
Kettlebell Turkish Get-Up Squat
3 Sets x 8 Reps
TRX Sit up
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
TRX Standing rollout
3 Sets x 8 Reps
KB Bicep press
3 Sets x 8 Reps
TRX Squat and Fly
3 Sets x 8 Reps
KB Slingshot
3 Sets x 8 Reps
TRX Mountain climber
3 Sets x 8 Reps
Day 11
KR4 - K6T6
Est. 0 min
12 exercises
Kettlebell One-Arm Swing
3 Sets x 8 Reps
TRX Lower deltoid fly
3 Sets x 8 Reps
Kettlebell Dead Clean
3 Sets x 8 Reps
TRX Bicep curl
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
TRX Chest Fly
3 Sets x 8 Reps
KB Backward Lunge
3 Sets x 8 Reps
TRX Kneeling rollout
3 Sets x 8 Reps
KB Good morning
3 Sets x 8 Reps
TRX Ab crunch
3 Sets x 8 Reps
KB Overhead Carry
3 Sets x 8 Reps
TRX Split delt fly
3 Sets x 8 Reps
Day 12
KT5 - K6T6
Est. 0 min
12 exercises
Kettlebell Military Press
3 Sets x 8 Reps
TRX Single arm row
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
TRX Atomic press up
3 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
TRX Lower deltoid pull
3 Sets x 8 Reps
Kettlebell Row
3 Sets x 8 Reps
TRX Plank
3 Sets x 8 Reps
KB Tricep Extension
3 Sets x 8 Reps
TRX Side plank
3 Sets x 8 Reps
KB Suitcase DL
3 Sets x 8 Reps
TRX Hamstring runner
3 Sets x 8 Reps
