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July
Bulking
Intermediate
Machine strength
Plan Details
The July routine by zakk.constance is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Shoulders back
Est. 55 min
9 exercises
Decline Crunch
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Plank
3 Sets
Tue
Chest
Est. 62 min
10 exercises
Decline Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Plank
3 Sets
Wed
Legs
Est. 37 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Thu
ACTIVITY
Est. 47 min
1 exercise
Field Sports
3 Sets
Fri
Arms
Est. 67 min
11 exercises
Decline Crunch
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Sat
Mixed
Est. 0 min
0 exercises
This day is empty
