nickmbr's 7 Day Plan
Bulking
Beginner
Barbell
Plan Details
The nickmbr's 7 Day Plan routine by nickmbr is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Normal Workout
Routine detail
Mon
Triceps/Chest
Est. 0 min
8 exercises
Walking
1 Set
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Walking
1 Set
Tue
?
Est. 0 min
0 exercises
This day is empty
Wed
Shoulder/Biceps
Est. 0 min
8 exercises
Walking
1 Set
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Walking
1 Set
Thu
Core/Back
Est. 0 min
8 exercises
Walking
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Walking
1 Set
Fri
?
Est. 0 min
0 exercises
This day is empty
Sat
Forearms/Upper Legs
Est. 0 min
8 exercises
Walking
1 Set
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Walking
1 Set
Sun
Glutes/Lower Legs
Est. 0 min
8 exercises
Walking
1 Set
Glute Kickback
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Bridge
3 Sets
Calf Press On Leg Press
3 Sets x 8 Reps
Walking
1 Set
