2023 Goals
General
Beginner
Dumbbell
Plan Details
The 2023 Goals routine by StealthEyes is a 17 day workout plan. It is a beginner level plan to achieve general fitness goals.
Strength 3-4 Sets, 8-12 Reps 5-7 Exercises One muscle group per day, 2 week cycle.
Routine detail
Mon
Chest Day 1
Est. 0 min
7 exercises
Push-Up
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Bowflex Resisted Punch
3 Sets x 12 Reps
Mon
Chest Day 2
Est. 0 min
7 exercises
Push-Up
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Tue
Triceps Day 1
Est. 0 min
5 exercises
Dumbbell One-Arm Tricep Kickback
5 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
3 Sets x 12 Reps
Dumbbell Tate Press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Tue
Triceps Day 2
Est. 0 min
6 exercises
Dumbbell Press (Close Grip)
5 Sets x 2 Reps
Bench Dip
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Single Arm Across the Face Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Wed
Back Day 1
Est. 0 min
5 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Wide Grip Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Scapular Retraction
3 Sets x 12 Reps
Wed
Back Day 2
Est. 0 min
6 exercises
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Reverse Crossover
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Barbell Pullover
3 Sets x 12 Reps
Machine Reverse T Bar Row
3 Sets x 8 Reps
Thu
Biceps Day 1
Est. 0 min
6 exercises
Dumbbell Hammer Curl (Cross Body)
5 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Dumbbell Seated Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Thu
Biceps Day 2
Est. 0 min
6 exercises
Dumbbell Hammer Curl (Cross Body)
5 Sets x 12 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Fri
Shoulders Day 2
Est. 0 min
5 exercises
Barbell Military Press
5 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Rack Delivery
3 Sets x 12 Reps
Fri
Shoulders Day 1
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Seated Front Raise
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Sat
Legs Day 2
Est. 0 min
5 exercises
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Sat
Legs Day 1
Est. 0 min
5 exercises
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Any
Circuit Training
Est. 0 min
21 exercises
Elliptical Training
1 Set
Push-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Bodyweight Lunge
1 Set x 10 Reps
Leg Pull-In
1 Set x 10 Reps
Burpee
1 Set x 10 Reps
Elliptical Training
1 Set
Push-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Bodyweight Lunge
1 Set x 10 Reps
Leg Pull-In
1 Set x 10 Reps
Burpee
1 Set x 10 Reps
Elliptical Training
1 Set
Push-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Bodyweight Lunge
1 Set x 10 Reps
Leg Pull-In
1 Set x 10 Reps
Burpee
1 Set x 10 Reps
Any
Running
Est. 0 min
1 exercise
Running
1 Set
Any
Walking
Est. 0 min
1 exercise
Walking
1 Set
Any
Elliptical
Est. 0 min
1 exercise
Elliptical Training
1 Set
Any
Manaul Treadmill
Est. 0 min
1 exercise
Running
1 Set
