Plan 2023
General
Intermediate
Machine strength
Plan Details
The Plan 2023 routine by lenin.a.leon is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Pecho Hombro Tricep
Est. 0 min
39 exercises
Barbell Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 20 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Fondo abierto
4 Sets x 15 Reps
Push-Up
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Frontal cable bar raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 24 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 15 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 25 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Bench Push-Up
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Front Raise
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 12 Reps
Weight Plate Front Raise
4 Sets x 12 Reps
Machine Lateral Raise
4 Sets x 30 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Cable Tricep Extension
4 Sets x 30 Reps
Machine Dip
4 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Cable Front Raise
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Machine Lateral Raise
4 Sets x 12 Reps
Cable Straight Arm Crossover
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 15 Reps
Day 2
Espalda Bicep
Est. 0 min
27 exercises
Cable Seated Row
4 Sets x 15 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 15 Reps
Machine Pullover
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Cable Upper Row
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 24 Reps
Machine Assisted Pull-Up
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Barbell Curl
4 Sets x 21 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Neutral Bar Hammers
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Barbell Drag Curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Face Row
4 Sets x 12 Reps
T Bar Row
4 Sets x 15 Reps
Day 3
Pierna
Est. 0 min
13 exercises
Hack Squat
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Romanian desdlift
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Kettlebell Goblet Squat
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
