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THE WORKS IN A WEEK
Bulking
Beginner
Machine strength
Plan Details
The THE WORKS IN A WEEK routine by scottashleybell is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This routine hits every muscle group with cardio work included. Since each muscle group is targeted only once per week it is recommended to go heavy with a full week of rest untill that muscle group is hit again with the exception of the Saturday "quickie". This routine consists of mostly machine exercises with some cable and dumbbell work. This is great for older people or anyone looking to gain muscle with heavy weights with minimal.stress on joints.
Routine detail
Mon
Chest / Triceps
Est. 45 min
7 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Tue
Abs / Glutes / Cardio (pick 1)
Est. 87 min
9 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Bridge
3 Sets
Cable Wood Chop
3 Sets x 8 Reps
Treadmill Running
1 Set
Stationary Bike
1 Set
Elliptical Training
1 Set
Wed
Back / Biceps
Est. 46 min
7 exercises
Smith Machine Deadlift
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Thu
Shoulders / Legs
Est. 45 min
7 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Fri
Cardio (pick 2) / Message
Est. 86 min
4 exercises
Treadmill Running
1 Set
Step Machine
1 Set
Elliptical Training
1 Set
Recumbent Bike
1 Set
Sat
Upper Body Quickie / Cardio / Message
Est. 100 min
7 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
