Gez Chesty Week 1

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7 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This work out concentrates on Chest, but works all body parts at the same time for the week.

Chest & Back 10 exercises, 0 min

Push-Up	3x12 reps	rest: 0s
Machine Inverted Row	3x12 reps	rest: 60s
	3x10 reps	rest: 0s
Dumbbell Incline Bench Row	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 0s
Barbell Good Morning	3x10 reps	rest: 60s
Cable Straight Arm Crossover	3x15 reps	rest: 30s
Cable Rope Face Pull	3x15 reps	rest: 60s
Stationary Bike	0x0 reps • 5m	rest: 0s
Stationary Bike	1x0 reps	rest: 60s

Legs and Shoulders 5 exercises, 0 min

Dumbbell Squat	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Cable Bent-Over Lateral Pulley	3x8 reps	rest: 60s

Rest Day 0 exercises, 0 min

Chest and Arms 12 exercises, 0 min

Machine Fly	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Zottman Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Bicep Curl (Prone)	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Barbell Seated Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

Back Shoulders Traps 7 exercises, 0 min

Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Pull-Up	5x5 reps	rest: 60s
Barbell Push Press	5x5 reps	rest: 60s
Cable Seated Row	5x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Barbell Shrug	5x10 reps	rest: 60s