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Corey’s 7 day body recomposition
AUTOPLAY
Bulking
Intermediate
Machine strength
Plan Details
The Corey’s 7 day body recomposition routine by Coreyj4 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Progressive overload and a lot of protein
Routine detail
Mon
Chest Shoulder’s triceps
Est. 0 min
13 exercises
Stationary Bike
1 Set
Smith Machine Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Tue
Legs and abs
Est. 0 min
10 exercises
Stationary Bike
1 Set
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Smith Machine Squat
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10,15,15,15 Reps
Machine Ab Crunch
4 Sets x 10,15,15,15 Reps
Machine Ab Crunch
3 Sets x 10,15,15 Reps
Stationary Bike
1 Set
Wed
Back, biceps and forearms
Est. 0 min
11 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Seated Row
5 Sets x 15 Reps
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl
4 Sets x 10 Reps
Thu
Chest shoulder’s Triceps
Est. 0 min
13 exercises
Elliptical Training
1 Set
Smith Machine Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10,15,15,15 Reps
Cable Cross-Over
4 Sets x 10 Reps
Machine Fly
4 Sets x 10,15,15,15 Reps
Machine Reverse Fly
4 Sets x 10,15,15,15 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10,15,15,15 Reps
Shoulder shrugs
4 Sets x 10,15,15,15 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,15,15,15 Reps
Machine Tricep Extension
4 Sets x 10,15,15,15 Reps
Machine Dip
4 Sets x 10,15,15,15 Reps
Fri
Legs and abs
Est. 0 min
10 exercises
Stationary Bike
1 Set
Machine Leg Extension
4 Sets x 10,15,15,15 Reps
Machine Leg Curl (Prone)
4 Sets x 10,15,15,15 Reps
Machine Leg Press
4 Sets x 10,15,15,15 Reps
Barbell Standing Calf Raise
4 Sets x 10,15,15,15 Reps
Machine Seated Calf Raise
4 Sets x 10,15,15,15 Reps
Machine Hip Abduction
4 Sets x 10,15,15,15 Reps
Machine Ab Crunch
4 Sets x 10,15,15,15 Reps
Machine Ab Crunch
4 Sets x 10,15,15,15 Reps
Stationary Bike
2 Sets
Sat
Back and biceps
Est. 0 min
10 exercises
Walking
2 Sets
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,15,15,15 Reps
Cable Seated Row
4 Sets x 10,15,15,15 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10,15,15,15 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10,15,15,15 Reps
Cable Standing Curl
4 Sets x 10,15,15,15 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10,15,15,15 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10,15,15,15 Reps
Sun
New Workout
Est. 0 min
0 exercises
This day is empty
