Amz's 7 Days Home workout Plan
Bulking
Intermediate
Body
Plan Details
The Amz's 7 Days Home workout Plan routine by Amal.s.udayan is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
you can follow this home workout plan, if you have a resistance band, a pair of dumbbell, barbell and some weights to add on
Routine detail
Mon
Chest
Est. 64 min
10 exercises
Dynamic Chest Stretch
3 Sets x 8 Reps
Back Bend
3 Sets x 8 Reps
Isometric Chest Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Tue
Biceps
Est. 66 min
10 exercises
Bicep Stretch
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Wed
Triceps
Est. 91 min
14 exercises
Tricep Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Thu
Back
Est. 163 min
26 exercises
Upper Back Stretch
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Low Back Chair Stretch
3 Sets x 8 Reps
Reverse Lunge Crossover
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Fri
Shoulder
Est. 122 min
19 exercises
Posterior Capsule Stretch
3 Sets
Side Wrist Pull
3 Sets x 8 Reps
Upward Stretch
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Sat
Legs
Est. 70 min
11 exercises
All Fours Quad Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Hamstring Stretch
3 Sets x 8 Reps
Calf Stretch with Rope
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Any
Forearms
Est. 42 min
7 exercises
Wrist Circles
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Modified Push-Up to Forearms
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Any
Glutes
Est. 57 min
9 exercises
Bridge
3 Sets
Hip Adduction
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Knee to Chest (Supine)
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
