Gez Chesty Week 1
Bulking
Intermediate
Dumbbell
Plan Details
The Gez Chesty Week 1 routine by gez2 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This work out concentrates on Chest, but works all body parts at the same time for the week.
Routine detail
Day 1
Chest & Back
10 exercises
Push-Up
3 Sets x 12 Reps
Machine Inverted Row
3 Sets x 12 Reps
Exercise not found
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Cable Straight Arm Crossover
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Stationary Bike
1 Set
Stationary Bike
1 Set
Day 2
Legs and Shoulders
5 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 8 Reps
Day 3
Rest Day
0 exercises
This day is empty
Day 4
Chest and Arms
12 exercises
Machine Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl (Prone)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 5
Back Shoulders Traps
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Pull-Up
5 Sets x 5 Reps
Barbell Push Press
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Day 6
Legs and Abs
0 exercises
This day is empty
Day 7
Rest Day
0 exercises
This day is empty
