7 Days Workout Plan
Bulking
Intermediate
Dumbbell
Plan Details
The 7 Days Workout Plan routine by SMGhazy is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and triceps (core)
Est. 76 min
13 exercises
Barbell Bench Press
4 Sets x 12,10,10,8 Reps
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Cable Incline Fly
3 Sets x 12,10,8 Reps
Tricep Push-Up
3 Sets x 12,10,8 Reps
EZ Bar Tricep Extension
3 Sets x 12,10,10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12,10,10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,10 Reps
Mountain Climber
1 Set x 30 Reps
Reverse Crunch
1 Set x 15 Reps
Leg Raise
1 Set x 10 Reps
Plank
1 Set
Side Plank
1 Set x 8 Reps
Day 2
Back , Biceps and Wrist
Est. 68 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 10,8,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,10 Reps
Cable Seated Row
3 Sets x 12,10,10 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
EZ Bar Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,8 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 12,10,8 Reps
Day 3
quads , Calves , Shoulders
Est. 66 min
10 exercises
Barbell Squat
3 Sets x 15,12,10 Reps
Hack Squat (Reverse Position)
3 Sets x 12,10,8 Reps
Machine Leg Press
3 Sets x 15,12,10 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Seated Calf Raise
1 Set x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
2 Sets x 10,8 Reps
Dumbbell Bent-Over Raise
2 Sets x 10,8 Reps
Dumbbell Seated Bent-Over One-Arm Reverse Fly
3 Sets x 12,10,8 Reps
Day 4
Chest and Triceps (core)
Est. 86 min
18 exercises
Barbell Bench Press
4 Sets x 8,6,6,4 Reps
Dumbbell Incline Bench Press
4 Sets x 8,6,6,4 Reps
Dumbbell Pullover
3 Sets x 8,8,6 Reps
Machine Fly
3 Sets x 8,8,6 Reps
Push-Up
3 Sets x 8,8,6 Reps
EZ Bar Tricep Extension
4 Sets x 8,8,6,6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8,8,6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8,8,6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8,8,6 Reps
Dumbbell Side Bend
1 Set x 10 Reps
Weighted Crunch
1 Set x 10 Reps
Leg Raise
1 Set x 10 Reps
Air Bike
1 Set x 8 Reps
Plank
1 Set
Side Plank
1 Set x 8 Reps
Weight Plate Russian Twist
1 Set x 10 Reps
Bench Oblique Crunch
1 Set x 10 Reps
V-Up
1 Set x 10 Reps
Day 5
Back, Biceps, Wrist 2
Est. 66 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 6,5,4,2 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8,6,6,4 Reps
Cable Seated Row
3 Sets x 8,6,6 Reps
T Bar Row
4 Sets x 8,6,6,4 Reps
Cable Bicep Curl
4 Sets x 8,6,6,4 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8,6,6 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8,6,6 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 8,6,6 Reps
Day 6
Shoulders , Hamstrings , Glutes
Est. 55 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8,6,4 Reps
Dumbbell Front Raise
3 Sets x 8,6,4 Reps
Dumbbell Lateral Raise
3 Sets x 8,6,4 Reps
Dumbbell Shoulder Shrug
3 Sets x 8,8,6 Reps
Barbell Upright Row
3 Sets x 8,6,4 Reps
Dumbbell Lunge
3 Sets x 12,10,8 Reps
Barbell Romanian Deadlift
3 Sets x 8,6,4 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Day 7
Est. 0 min
0 exercises
This day is empty
