Restart 2023
Bulking
Advanced
Machine strength
Plan Details
The Restart 2023 routine by No.Excuses is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs / Abs
Est. 0 min
9 exercises
Smith Machine Squat
3 Sets x 9,8,7 Reps
Machine Seated Leg Curl
3 Sets x 9,8,7 Reps
Machine Leg Extension
3 Sets x 9,8,7 Reps
Hack Calf Raise
3 Sets x 9,8,7 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 9,8,7 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 9,8,7 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Tue
Chest
Est. 0 min
7 exercises
Smith Machine Bench Press (Wide Grip)
3 Sets x 10,9,8 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 10 Reps
Wed
Back
Est. 0 min
7 exercises
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Thu
Shoulders / ABS
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Smith Machine Rear Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Fri
Biceps / Triceps /Wrist
Est. 0 min
8 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 10,9,0 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 10 Reps
KZ Curls
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Sat
Sat
Est. 0 min
0 exercises
This day is empty
Sun
Sun
Est. 0 min
0 exercises
This day is empty
