Corey’s 7 day body recomposition
Bulking
Intermediate
Machine strength
Plan Details
The Corey’s 7 day body recomposition routine by Coreyj4 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Progressive overload and a lot of protein
Routine detail
Mon
Chest Shoulder’s triceps
Est. 0 min
11 exercises
Step Machine
1 Set
Smith Machine Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Walking
1 Set
Tue
Legs and abs
Est. 0 min
10 exercises
Stationary Bike
1 Set
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Walking
1 Set
Wed
Back, biceps and forearms
Est. 0 min
10 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Stationary Bike
1 Set
Thu
Chest shoulder’s Triceps
Est. 0 min
11 exercises
Elliptical Training
1 Set
Smith Machine Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Shoulder shrugs
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Walking
1 Set
Fri
Legs and abs
Est. 0 min
10 exercises
Stationary Bike
1 Set
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Walking
1 Set
Sat
Back and biceps
Est. 0 min
8 exercises
Step Machine
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Sun
New Workout
Est. 0 min
0 exercises
This day is empty
