Anes' 7 Days Plan
Bulking
Beginner
Machine strength
Plan Details
The Anes' 7 Days Plan routine by anextheysey is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
My seven days workout routine for bulking and targeting all muscles. Anyhow, I don't know why description needs to be this long.
Routine detail
Mon
Chest
Est. 47 min
5 exercises
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tue
Back
Est. 38 min
4 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Wed
Legs
Est. 58 min
5 exercises
Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Thu
Shoulders
Est. 47 min
5 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Fri
Abs
Est. 23 min
3 exercises
Parallel Bar Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Sat
Arms
Est. 45 min
5 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 8 Reps
Grip machine
3 Sets x 8 Reps
Sun
Legs
Est. 59 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
