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bulking *

madeleinencs

Jul 25th 2023

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bulking *

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7 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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Workout 1 5 exercises, 0 min

	Barbell Hip Thrust	4x20 reps	rest: 60s
	Cable Leg Kickback	4x25 reps	rest: 60s
	Cable Hip Abduction	4x25 reps	rest: 60s
	Machine Single-Leg Press	4x20 reps	rest: 60s
	Smith Machine Split Squat	3x15 reps	rest: 60s

Workout 2 6 exercises, 0 min

	Dumbbell Lateral Raise	3x25 reps	rest: 60s
	Cable Rope Face Pull	3x25 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x25 reps	rest: 60s
	Dumbbell Bent-Over Reverse Fly	3x25 reps	rest: 60s
	Kettlebell Sumo High Pull	4x20 reps	rest: 60s
	Glute Kickback	4x20 reps	rest: 60s

Workout 3 5 exercises, 0 min

	Machine Seated Leg Curl	4x20 reps	rest: 60s
	Machine Hip Abduction	4x15 reps	rest: 60s
	Machine Hip Adduction	4x20 reps	rest: 60s
	Machine Leg Curl (Prone)	4x20 reps	rest: 60s
	Machine Kneeling Leg Curl	4x20 reps	rest: 60s

Workout 4 7 exercises, 0 min

	Cable Lat Pulldown (Wide Grip)	3x25 reps	rest: 60s
	Cable Seated Row	3x25 reps	rest: 60s
	Dumbbell One-Arm Row	3x25 reps	rest: 60s
	Back Hyperextension	4x20 reps	rest: 60s
	Leg Raise	4x20 reps • 45s	rest: 20s
	Air Bike	4x20 reps • 45s	rest: 20s
	Cable Kneeling Crunch	4x20 reps	rest: 60s

Workout 5 6 exercises, 0 min

	Dumbbell Reverse Lunge	4x20 reps	rest: 60s
	Dumbbell Step-Up	4x15 reps	rest: 60s
	Barbell Deep Squat	4x20 reps	rest: 60s
	Dumbbell Jump Squat	3x20 reps	rest: 60s
	Cable Pull Through	4x15 reps	rest: 60s
	Dumbbell Plie Squat	4x20 reps	rest: 60s

Workout 6 7 exercises, 0 min

	Cable Tricep Pushdown (Rope)	3x25 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x25 reps	rest: 60s
	Dumbbell Tricep Extension	3x25 reps	rest: 60s
	Bench Dip	3x15 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	3x25 reps	rest: 60s
	Cable Bicep Curl	3x25 reps	rest: 60s
	Dumbbell Seated Curl	3x25 reps	rest: 60s

New Workout 0 exercises, 0 min

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