2023 March Chest
Bulking
Intermediate
Dumbbell
Plan Details
The 2023 March Chest routine is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Chest + Shoulders
8 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Fly
2 Sets x 12 Reps
Push-Up
2 Sets x 12 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Plank
3 Sets
Hero Pose
2 Sets x 8 Reps
Day 2
Back + Shoulders
8 exercises
Dumbbell Deadlift
5 Sets x 5 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 6 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Single-Leg Cobra
3 Sets x 8 Reps
Dumbbell Wood Chop
2 Sets x 12 Reps
Day 3
Chest + Legs
6 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Dumbbell Squat
5 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Bridge
4 Sets
Day 4
Shoulders + Biceps
9 exercises
Dumbbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Leg Raise
2 Sets x 12 Reps
Plank
2 Sets
