10/23/23
Bulking
Beginner
Dumbbell
Plan Details
The 10/23/23 routine by Any1313 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Workout 1
Est. 0 min
6 exercises
Indoor Cycling
3 Sets
Barbell Front Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Glute Kickback
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Day 2
Workout 2
Est. 0 min
7 exercises
Indoor Cycling
3 Sets
Bicep external circle
3 Sets x 12 Reps
Bicep external rotation with curl
3 Sets x 12 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Day 3
Workout 3
Est. 0 min
7 exercises
Indoor Cycling
3 Sets
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Kickback
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Day 4
Workout 4
Est. 0 min
7 exercises
Indoor Cycling
3 Sets
Dumbbell Incline Bench Press (Palms in)
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Glute Kickback
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
