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AR7
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The AR7 routine by slook626 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest Monday
Est. 106 min
18 exercises
Barbell Bench Press
7 Sets x 7 Reps
Barbell Bench Press
6 Sets x 6 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
7 Sets x 7 Reps
Barbell Incline Bench Press
8 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Machine Assisted Dip
7 Sets x 7 Reps
Machine Assisted Dip
6 Sets x 6 Reps
Machine Assisted Dip
5 Sets x 5 Reps
Machine Fly
7 Sets x 7 Reps
Machine Fly
6 Sets x 6 Reps
Machine Bench Press
7 Sets x 7 Reps
Machine Bench Press
6 Sets x 6 Reps
Machine Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
7 Sets x 7 Reps
Dumbbell Bench Press
7 Sets x 7 Reps
Dumbbell Bench Press
6 Sets x 6 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Tue
Legs Tuesday
Est. 61 min
12 exercises
Machine Leg Press
7 Sets x 7 Reps
Machine Leg Press
6 Sets x 6 Reps
Machine Leg Press
5 Sets x 5 Reps
Machine Leg Extension
7 Sets x 7 Reps
Machine Leg Extension
6 Sets x 6 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Seated Leg Curl
7 Sets x 7 Reps
Machine Seated Leg Curl
6 Sets x 6 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Machine Calf Press
7 Sets x 7 Reps
Machine Calf Press
6 Sets x 6 Reps
Machine Calf Press
5 Sets x 5 Reps
Wed
Back Wednesday
Est. 98 min
18 exercises
Machine Assisted Pull-Up
7 Sets x 7 Reps
Machine Assisted Pull-Up
6 Sets x 6 Reps
Machine Assisted Pull-Up
5 Sets x 5 Reps
Cable Seated Row
7 Sets x 7 Reps
Cable Seated Row
6 Sets x 6 Reps
Cable Seated Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
7 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Machine Reverse Fly
7 Sets x 7 Reps
Machine Reverse Fly
6 Sets x 6 Reps
Machine Reverse Fly
5 Sets x 5 Reps
Machine Lat Pulldown
7 Sets x 7 Reps
Machine Lat Pulldown
6 Sets x 6 Reps
Machine Lat Pulldown
5 Sets x 5 Reps
Machine Seated Row
7 Sets x 7 Reps
Machine Seated Row
6 Sets x 6 Reps
Machine Seated Row
5 Sets x 5 Reps
Fri
Shoulders and Arms Friday
Est. 114 min
21 exercises
Dumbbell Seated Shoulder Press
7 Sets x 7 Reps
Dumbbell Seated Shoulder Press
6 Sets x 6 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Machine Reverse Fly
7 Sets x 7 Reps
Machine Reverse Fly
6 Sets x 6 Reps
Cable Bicep Curl
7 Sets x 7 Reps
Cable Bicep Curl
6 Sets x 6 Reps
Cable Bicep Curl
5 Sets x 5 Reps
Cable Shoulder Extension
7 Sets x 7 Reps
Cable Shoulder Extension
6 Sets x 6 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Machine Reverse Fly
7 Sets x 7 Reps
Preacher Curl Machine
7 Sets x 7 Reps
Preacher Curl Machine
6 Sets x 6 Reps
Preacher Curl Machine
5 Sets x 5 Reps
Machine Tricep Extension
7 Sets x 7 Reps
Machine Tricep Extension
6 Sets x 6 Reps
Machine Tricep Extension
5 Sets x 5 Reps
Machine Shoulder Press
7 Sets x 7 Reps
Machine Shoulder Press
6 Sets x 6 Reps
Machine Shoulder Press
5 Sets x 5 Reps
