Amz's 7 Days Home workout Plan - JEFIT

Amz's 7 Days Home workout Plan - JEFIT

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Amz's 7 Days Home workout Plan

AUDIO TIP

Bulking

Intermediate

Body

Plan Details

The Amz's 7 Days Home workout Plan routine by Amal.s.udayan is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

you can follow this home workout plan, if you have a resistance band, a pair of dumbbell, barbell and some weights to add on

Routine detail

Mon

Chest

Est. 64 min

10 exercises

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

3 Sets x 8 Reps

Back Bend Demonstration

Back Bend

3 Sets x 8 Reps

Isometric Chest Press Demonstration

Isometric Chest Press

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 8 Reps

Tue

Biceps

Est. 66 min

10 exercises

Bicep Stretch Demonstration

Bicep Stretch

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 8 Reps

Cable Pulldown Bicep Curl Demonstration

Cable Pulldown Bicep Curl

3 Sets x 8 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 8 Reps

Cable One-Arm High Curl Demonstration

Cable One-Arm High Curl

3 Sets x 8 Reps

Wed

Triceps

Est. 91 min

14 exercises

Tricep Stretch Demonstration

Tricep Stretch

3 Sets x 8 Reps

Tricep Side Stretch Demonstration

Tricep Side Stretch

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Dumbbell Press (Close Grip) Demonstration

Dumbbell Press (Close Grip)

3 Sets x 8 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

3 Sets x 8 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Thu

Back

Est. 163 min

26 exercises

Upper Back Stretch Demonstration

Upper Back Stretch

3 Sets x 8 Reps

Back Stretch Demonstration

Back Stretch

3 Sets x 8 Reps

Standing Trunk Rotation Demonstration

Standing Trunk Rotation

3 Sets x 8 Reps

Dynamic Back Stretch Demonstration

Dynamic Back Stretch

3 Sets x 8 Reps

Hip Stretch Demonstration

Hip Stretch

3 Sets x 8 Reps

Cat Stretch Demonstration

Cat Stretch

3 Sets x 8 Reps

Low Back Chair Stretch Demonstration

Low Back Chair Stretch

3 Sets x 8 Reps

Reverse Lunge Crossover Demonstration

Reverse Lunge Crossover

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Row Demonstration

Barbell Row

3 Sets x 8 Reps

Barbell One-Arm Row Demonstration

Barbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Cable Standing Row Demonstration

Cable Standing Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

3 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Cable Reverse Crossover Demonstration

Cable Reverse Crossover

3 Sets x 8 Reps

Fri

Shoulder

Est. 122 min

19 exercises

Posterior Capsule Stretch Demonstration

Posterior Capsule Stretch

3 Sets

Side Wrist Pull Demonstration

Side Wrist Pull

3 Sets x 8 Reps

Upward Stretch Demonstration

Upward Stretch

3 Sets x 8 Reps

Shoulder Stretch Demonstration

Shoulder Stretch

3 Sets x 8 Reps

Arm Circles Demonstration

Arm Circles

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 8 Reps

Dumbbell Seated Front Raise Demonstration

Dumbbell Seated Front Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

3 Sets x 8 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 8 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

3 Sets x 8 Reps

Sat

Legs

Est. 70 min

11 exercises

All Fours Quad Stretch Demonstration

All Fours Quad Stretch

3 Sets x 8 Reps

Wall Calf Stretch Demonstration

Wall Calf Stretch

3 Sets x 8 Reps

Hamstring Stretch Demonstration

Hamstring Stretch

3 Sets x 8 Reps

Calf Stretch with Rope Demonstration

Calf Stretch with Rope

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

3 Sets x 8 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 8 Reps

Dumbbell Seated Single-Leg Calf Raise Demonstration

Dumbbell Seated Single-Leg Calf Raise

3 Sets x 8 Reps

Any

Forearms

Est. 42 min

7 exercises

Wrist Circles Demonstration

Wrist Circles

3 Sets x 8 Reps

Kneeling Forearm Stretch Demonstration

Kneeling Forearm Stretch

3 Sets

Modified Push-Up to Forearms Demonstration

Modified Push-Up to Forearms

3 Sets x 8 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 8 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 8 Reps

Dumbbell Seated Wrist Curl Demonstration

Dumbbell Seated Wrist Curl

3 Sets x 8 Reps

Any

Glutes

Est. 57 min

9 exercises

Bridge Demonstration

Bridge

3 Sets

Hip Adduction Demonstration

Hip Adduction

3 Sets x 8 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

3 Sets x 8 Reps

Knee to Chest (Supine) Demonstration

Knee to Chest (Supine)

3 Sets x 8 Reps

Quadricep Stretch Demonstration

Quadricep Stretch

3 Sets x 8 Reps

Barbell Kneeling Squat Demonstration

Barbell Kneeling Squat

3 Sets x 8 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

3 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps