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Summer Break
Bulking
Intermediate
None
Plan Details
The Summer Break routine by dsanders7 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Teacher on Summer Break has some time to get a little more pumped. Work hard, have fun, enjoy getting active!
Routine detail
Day 1
push
Est. 104 min
14 exercises
Barbell Bench Press
3 Sets x 7,5,7 Reps
Barbell Military Press
3 Sets x 7,9,3 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15,12,8 Reps
Machine Fly
3 Sets x 15,20,15 Reps
Machine Reverse Fly
3 Sets x 13,10,15 Reps
EZ Bar Tricep Extension
3 Sets x 15,7,6 Reps
Dumbbell Incline Bench Press
3 Sets x 8,10,9 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 12,10,10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 14,12,10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12,10,11 Reps
Push-Up
3 Sets x 8 Reps
Day 2
pull
Est. 98 min
15 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Incline Bicep Curl
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Day 3
New Day
Est. 0 min
0 exercises
This day is empty
Day 4
Upper
Est. 129 min
20 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Shoulder Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Incline Bicep Curl
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Day 5
volume
Est. 122 min
19 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Day 6
core
Est. 123 min
16 exercises
Kettlebell Figure Eight
3 Sets x 20,15,15 Reps
Bench Weighted Decline Crunch
3 Sets x 12,10,10 Reps
kettle halo
3 Sets x 25,30,30 Reps
weighted leg raise
3 Sets x 15,15,13 Reps
Kettlebell Swing
3 Sets x 20,20,21 Reps
Glute Kickback (Kneeling)
3 Sets x 25,25,30 Reps
Glute Kickback (Kneeling)
3 Sets x 25,25,30 Reps
Kettlebell Thruster
3 Sets x 8 Reps
Barbell Glute Bridge
2 Sets x 8 Reps
Kettlebell Leg Pass
3 Sets x 15,10,15 Reps
Flutter Kick
3 Sets x 15,11,8 Reps
Kettlebell Open Palm Clean
2 Sets x 8 Reps
Weighted Side Bend
3 Sets x 20 Reps
Weighted Side Bend
3 Sets x 20 Reps
Cable Pallof Press with Rotation
3 Sets x 15 Reps
Machine Crunch
3 Sets x 8 Reps
Day 7
New Day
Est. 0 min
0 exercises
This day is empty
