1 Heavy Slow 4x7
Bulking
Advanced
Body
Plan Details
The 1 Heavy Slow 4x7 routine by WMitchell is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
HS
Routine detail
Mon
HS Lower Monday 7
Est. 43 min
14 exercises
Supine Draw-in
1 Set x 10 Reps
Cat Stretch
1 Set x 8 Reps
World's Greatest Stretch
1 Set x 8 Reps
Bird Dog
1 Set x 8 Reps
Bodyweight Squat
1 Set x 15 Reps
Fire Hydrant
1 Set x 25 Reps
Bridge
1 Set
WU Single Leg Kettlebell Dead-Lift
1 Set x 10 Reps
Ankle Glides
1 Set x 20 Reps
HS Dumbbell Pile Squat
7 Sets x 8 Reps
HS Stability Ball Calf Raise
4 Sets x 7 Reps
HS Leg Cable Curl
3 Sets x 7 Reps
HS KB Leg Extension
1 Set x 12 Reps
HS Back Extensions
1 Set x 7 Reps
Tue
HS Upper Tuesday 7
Est. 60 min
17 exercises
World's Greatest Stretch
1 Set x 8 Reps
Band Pass Through
1 Set x 15 Reps
Thoracic Extension on Foam Roller
1 Set x 15 Reps
Anchored Lat Stretch
1 Set x 10 Reps
Swimmers Stretch
1 Set x 15 Reps
Forearm Tendon Glide
1 Set x 25 Reps
DB Pronation/Supination
1 Set x 20 Reps
Band Pull Apart
1 Set x 25 Reps
Band Face Pull
1 Set x 15 Reps
Scapula Pull-up
1 Set x 15 Reps
HS Incline Dumbbell Row
7 Sets x 7 Reps
HS Landmine Press
7 Sets x 7 Reps
HS Behind the Back Cable Curl
1 Set x 7 Reps
HS Barbell Shrug
3 Sets x 7 Reps
HS EZ Bar Tricep Extension
1 Set x 7 Reps
HS DB Prone Reverse Fly
3 Sets x 7 Reps
HS DB Prone Reverse Fly
3 Sets x 8 Reps
Thu
HS Lower Thursday 7
Est. 47 min
14 exercises
Supine Draw-in
1 Set x 10 Reps
Cat Stretch
1 Set x 8 Reps
World's Greatest Stretch
1 Set x 8 Reps
Bird Dog
1 Set x 8 Reps
Bodyweight Squat
1 Set x 15 Reps
Fire Hydrant
1 Set x 25 Reps
Bridge
1 Set
WU Single Leg Kettlebell Dead-Lift
1 Set x 10 Reps
Ankle Glides
1 Set x 20 Reps
HS Bulgerian Squat
7 Sets x 7 Reps
HS Machine Calf Raise
4 Sets x 8 Reps
HS Single-Leg Kettebell Deadlift
3 Sets x 7 Reps
HS Leg Extension
1 Set x 7 Reps
HS Barbell Hip Thrusts
1 Set x 7 Reps
Fri
HS Upper Friday 7
Est. 58 min
17 exercises
World's Greatest Stretch
1 Set x 8 Reps
Band Pass Through
1 Set x 15 Reps
Thoracic Extension on Foam Roller
1 Set x 15 Reps
Anchored Lat Stretch
1 Set x 10 Reps
Swimmers Stretch
1 Set x 15 Reps
Forearm Tendon Glide
1 Set x 25 Reps
DB Pronation/Supination
1 Set x 20 Reps
Cable Rope Face Pull
1 Set x 15 Reps
Scapula Pull-up
1 Set x 15 Reps
HS Machine ISO Lateral Row
7 Sets x 7 Reps
HS Leg Extension
4 Sets x 7 Reps
HS Dumbell Decline Bench Press
7 Sets x 7 Reps
HS Machine Calf Raise
7 Sets x 7 Reps
HS Leverage Shrug
3 Sets x 7 Reps
HS Tricep Pushdown Rope
1 Set x 7 Reps
HS EZ-Bar Preacher Curl
1 Set x 7 Reps
HS Machine Reverse Fly
3 Sets x 7 Reps
