Mike's 7 Week Muscle Confusion Building Plan. Week 1
Bulking
Intermediate
Machine strength
Plan Details
The Mike's 7 Week Muscle Confusion Building Plan. Week 1 routine by Coltteammember is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout plan is designed to maximize muscle growth by focusing on heavy weight as the foundation for the plan, while mixing in muscle confusion through the use of light weight shock weeks and tactically mixing up the weekly routine. When the reps have a decimal point in them that means to do a range of reps between the two numbers. For instance 6.8 reps, means do 6-8 reps.
Routine detail
Day 1
Shoulder & Back Day
Est. 73 min
6 exercises
Machine Deltoid Raise
3 Sets x 6 Reps
Cable One-Arm Seated Row
3 Sets x 6 Reps
Dumbbell Alternating Front Raise
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Machine Shoulder Press
3 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Day 2
Bi's & Tri's
Est. 74 min
6 exercises
Dumbbell Concentration Curl
3 Sets x 6 Reps
Machine Dip
3 Sets x 6 Reps
Cable One-Arm High Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
Day 3
Chest & Legs
Est. 76 min
6 exercises
Machine Leg Extension
3 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Calf Extension Machine
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Day 4
Shoulder Boulder Day
Est. 74 min
6 exercises
Dumbbell Seated Alternating Front Raise
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Cable Upright Row
3 Sets x 6 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 6 Reps
Cable One-Arm Lateral Raise
3 Sets x 6 Reps
Day 5
Pump up The Guns Day
Est. 71 min
6 exercises
Dumbbell Alternating Incline Curl
3 Sets x 6 Reps
Standing Preacher Bench Ez-Bar Curl
3 Sets x 6 Reps
Standing Reverse Preacher Dumbell Curl
3 Sets x 6 Reps
Ez-Bar Cable Curl
3 Sets x 6 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 6 Reps
Day 6
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 7
& On the 7th Day We Rested
Est. 0 min
0 exercises
This day is empty
