7 Week Chest

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3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Rinta (1RM 80kg)

day Sets Reps Weight
X 1 6 60
M 2 5 65
X 2 4 65

X 2 3 70
F 2 2 70
X 1 N 80

X 1 6 60
M 2 5 65
X 2 4 70

X 2 3 70
F 2 2 75
X 2 N 85

X 1 6 65
M 2 5 70
X 1 F / __70

X 2 3 70
F 2 2 80
X 2 N 90

X 2 5 70
M 2 3 75
X 2 F / __75

X 2 3 75
F 2 1 85
X 1 N 90

X 2 5 7
M 2 3 80
X 1 F / __80

X 2 3 80
F 2 2 90
X 1 1 90

X 2 5 75
M 2 3 80
X 1 F / __85

X 2 3 80
F 2 2 90
X 1 1 90

X 1 5 80
M 2 3 90
X 2 2 90

X 1 3 85
F 1 2 90
X 1 1 95

Monday
Tuesday
Thursday
Friday

Chest, Back, Bicep, Tricep 9 exercises, 1 hr 2 mins

Barbell Bench Press	5x reps	rest: 90s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Leverage Incline Chest Press	3x10 reps	rest: 60s
Pull-Up	3x reps	rest: 60s
Smith Machine Bent-Over Row	4x10 reps	rest: 60s
Machine Lat Pulldown	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	2x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s

Legs, Shoulders, Abs 8 exercises, 53 mins

Barbell Squat	4x10 reps	rest: 60s
Machine Calf Press	3x10 reps	rest: 60s
Leverage Shoulder Press	4x10 reps	rest: 60s
Dumbbell Front Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x reps	rest: 60s
Oblique Crunch	3x10 reps	rest: 0s
Parallel Bar Hip Raise	3x12 reps	rest: 60s

Chest, Back, Bicep, Tricep 9 exercises, 1 hr 0 min

Barbell Bench Press	5x reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Pull-Up	3x reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
EZ Bar Curl	3x15 reps	rest: 60s
Dip	3x reps	rest: 60s
Machine Seated Tricep Dip	3x10 reps	rest: 60s

Legs, Shoulders, Abs 9 exercises, 1 hr 2 mins

Barbell Clean Deadlift	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Leverage Shoulder Press	4x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
Leverage Machine Shrug	3x15 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x reps	rest: 60s
Oblique Crunch	3x10 reps	rest: 60s
Parallel Bar Hip Raise	3x12 reps	rest: 60s