jacobpessolano's 7 Day Plan

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jacobpessolano's 7 Day Plan - JEFIT

jacobpessolano's 7 Day Plan

AUTOPLAY

Bulking

Intermediate

Machine strength

Plan Details

The jacobpessolano's 7 Day Plan routine by jacobpessolano is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Pretty tough 7 day split

Routine detail

Day 1

Back and biceps

Est. 0 min

23 exercises

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Pull-Up

4 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 10 Reps

T Bar Row

4 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell Incline Curl

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Dumbbell Concentration Curl

4 Sets x 10 Reps

Barbell Preacher Curl

4 Sets x 10 Reps

EZ Bar Curl

4 Sets x 10 Reps

Preacher Curl Machine

4 Sets x 10 Reps

Cable Bicep Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 10 Reps

Cable Dual Overhead Curl

4 Sets x 10 Reps

Crunch

3 Sets x 8 Reps

Plank

3 Sets

Sit-Up

3 Sets x 8 Reps

Cross Body Crunch

3 Sets x 8 Reps

Weight Plate Rotation

3 Sets x 8 Reps

Day 2

Chest and triceps

Est. 0 min

21 exercises

Barbell Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Fly

4 Sets x 10 Reps

Push-Up

4 Sets x 10 Reps

Cable Cross-Over

4 Sets x 10 Reps

Dip

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Bench Dip

4 Sets x 10 Reps

Machine Dip

4 Sets x 10 Reps

Decline Crunch

3 Sets x 8 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Crunch

3 Sets x 8 Reps

Plank

3 Sets

Sit-Up

3 Sets x 8 Reps

Cross Body Crunch

3 Sets x 8 Reps

Weight Plate Rotation

3 Sets x 8 Reps

Day 3

Legs core and shoulders

Est. 0 min

21 exercises

Barbell Squat

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Dumbbell Lunge

4 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 10 Reps

Calf Press On Leg Press

4 Sets x 10 Reps

Air Bike

4 Sets x 10 Reps

Decline Crunch

4 Sets x 10 Reps

Hanging Leg Raise

4 Sets x 10 Reps

Crunch

4 Sets x 10 Reps

Plank

4 Sets

Sit-Up

4 Sets x 10 Reps

Cross Body Crunch

4 Sets x 10 Reps

Weight Plate Rotation

4 Sets x 10 Reps

Weight Plate Russian Twist

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Barbell Shoulder Press

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Day 4

Rest/core

Est. 0 min

4 exercises

Crunch

5 Sets x 15 Reps

Plank

5 Sets

Sit-Up

5 Sets x 15 Reps

Cross Body Crunch

5 Sets x 15 Reps

Day 5

Chest and back

Est. 0 min

23 exercises

Barbell Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Fly

4 Sets x 10 Reps

Push-Up

4 Sets x 10 Reps

Cable Cross-Over

4 Sets x 10 Reps

Machine Bench Press

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Pull-Up

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Chin-Up with Knee Raise

4 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 10 Reps

T Bar Row

4 Sets x 10 Reps

Cable V Bar Pulldown

4 Sets x 10 Reps

Crunch

3 Sets x 8 Reps

Plank

3 Sets

Sit-Up

3 Sets x 8 Reps

Cross Body Crunch

3 Sets x 8 Reps

Weight Plate Rotation

3 Sets x 8 Reps

Day 6

Triceps and Biceps

Est. 0 min

17 exercises

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell Incline Curl

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Dumbbell Concentration Curl

4 Sets x 10 Reps

Barbell Preacher Curl

4 Sets x 10 Reps

EZ Bar Curl

4 Sets x 10 Reps

Preacher Curl Machine

4 Sets x 10 Reps

Cable Bicep Curl

4 Sets x 10 Reps

Cable Dual Overhead Curl

4 Sets x 10 Reps

Dip

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Bench Dip

4 Sets x 10 Reps

Machine Dip

4 Sets x 10 Reps

Crunch

3 Sets x 8 Reps

Plank

3 Sets

Sit-Up

3 Sets x 8 Reps

Day 7

New Workout

Est. 0 min

0 exercises

This day is empty

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jacobpessolano's 7 Day Plan

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