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Chest and Back
AUTOPLAYAUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Chest and Back routine by Apocalypse487 is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Back
Est. 85 min
11 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
8 Sets x 15 Reps
Lat Prayer
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Incline Bench Press
8 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Decline Cable Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Torso Rotation
3 Sets x 15 Reps
Tue
Legs
Est. 85 min
11 exercises
Walking
1 Set
Machine Leg Press
8 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Cable Rope Face Pull
8 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Deltoid Raise
3 Sets x 15 Reps
Wed
Chest and Back
Est. 85 min
11 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
8 Sets x 15 Reps
Lat Prayer
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Incline Bench Press
8 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Decline Cable Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Torso Rotation
3 Sets x 15 Reps
Thu
Arms
Est. 70 min
9 exercises
Walking
1 Set
Tricep Stretch
3 Sets x 15 Reps
Bicep Stretch
3 Sets x 1 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Machine Assisted Dip
8 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Fri
Chest and Back
Est. 85 min
11 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
8 Sets x 15 Reps
Lat Prayer
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell Incline Bench Press
8 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Torso Rotation
3 Sets x 15 Reps
Sat
Legs
Est. 85 min
11 exercises
Walking
1 Set
Machine Leg Press
8 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Cable Rope Face Pull
8 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Deltoid Raise
3 Sets x 15 Reps
Sun
Arms
Est. 70 min
9 exercises
Walking
1 Set
Tricep Stretch
3 Sets x 15 Reps
Bicep Stretch
3 Sets x 1 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Machine Assisted Dip
8 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
