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7 Day Compound Exercise
Bulking
Intermediate
Machine strength
Plan Details
The 7 Day Compound Exercise routine by goldt is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 44 min
5 exercises
Machine Bench Press
5 Sets x 11 Reps
Leverage Decline Chest Press
5 Sets x 11 Reps
Cable Cross-Over
5 Sets x 11 Reps
Machine Fly
5 Sets x 11 Reps
Leverage Incline Chest Press
5 Sets x 11 Reps
Tue
Legs
Est. 59 min
7 exercises
Machine Seated Calf Raise
5 Sets x 11 Reps
Machine Leg Extension
5 Sets x 11 Reps
Machine Hip Abduction
5 Sets x 11 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 11 Reps
Machine Hip Adduction
5 Sets x 11 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 11 Reps
Wed
Cardio
Est. 135 min
3 exercises
Elliptical Training
1 Set
Recumbent Bike
1 Set
Step Machine
1 Set
Thu
Back
Est. 63 min
7 exercises
Leverage Machine High Row
5 Sets x 11 Reps
Machine Seated Row
5 Sets x 11 Reps
Leverage Machine Iso Row
5 Sets x 11 Reps
Machine Back Extension
5 Sets x 11 Reps
Machine Iso Lateral High Row
5 Sets x 11 Reps
Machine Lat Pulldown
5 Sets x 11 Reps
Pull-Up
5 Sets x 11 Reps
Fri
Biceps and Triceps
Est. 61 min
7 exercises
Machine Hammer Curl
5 Sets x 11 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 11 Reps
Machine Dip
5 Sets x 11 Reps
Preacher Curl Machine
5 Sets x 11 Reps
Machine Tricep Extension
5 Sets x 11 Reps
Dumbbell Alternating Preacher Curl (Hammer)
5 Sets x 11 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 11 Reps
Sat
Shoulders and Abs
Est. 42 min
5 exercises
Leverage Shoulder Press
5 Sets x 11 Reps
Parallel Bar Hip Raise
5 Sets x 11 Reps
Machine Deltoid Raise
5 Sets x 11 Reps
Machine Reverse Fly
5 Sets x 11 Reps
Machine Ab Crunch
5 Sets x 11 Reps
Sun
Cardio
Est. 160 min
3 exercises
Indoor Cycling
1 Set
Rowing
1 Set
Step Machine
1 Set
