7 Week Chest
Bulking
Advanced
Machine strength
Plan Details
The 7 Week Chest routine by tommimalin is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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
Routine detail
Mon
Chest, Back, Bicep, Tricep
Est. 63 min
9 exercises
Barbell Bench Press
5 Sets
Cable Lower Chest Raise
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Pull-Up
3 Sets
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Tue
Legs, Shoulders, Abs
Est. 54 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets
Oblique Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Thu
Chest, Back, Bicep, Tricep
Est. 61 min
9 exercises
Barbell Bench Press
5 Sets
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Pull-Up
3 Sets
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dip
3 Sets
Machine Seated Tricep Dip
3 Sets x 10 Reps
Fri
Legs, Shoulders, Abs
Est. 63 min
9 exercises
Barbell Clean Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets
Oblique Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
