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aaronjp1889's7 Day Plan
AUTOPLAY
Bulking
Intermediate
Machine strength
Plan Details
The aaronjp1889's7 Day Plan routine by aaronjp1889 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Rough out
Routine detail
Day 1
Push
Est. 0 min
12 exercises
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Machine Seated Tricep Dip
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Day 2
Pull (thickness)
Est. 0 min
11 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Treadmill Running
3 Sets
Cable Incline Bicep Curl
3 Sets x 8 Reps
Day 3
Legs (quad focused)
Est. 0 min
9 exercises
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Treadmill Running
4 Sets
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Chest / back (lat focused)
Est. 0 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 6
Shoulder / arms
Est. 0 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 7
Legs (hamstring focused)
Est. 0 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Indoor Cycling
3 Sets
