Bulk July August
General
Beginner
Machine strength
Plan Details
The Bulk July August routine by xdfvxmykw is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Kir
Routine detail
Mon
Chest Day
Est. 0 min
11 exercises
Machine Fly
3 Sets x 12 Reps
Elevated Push-Up
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Tue
Back Day
Est. 0 min
8 exercises
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 20 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 12 Reps
Pull-Up
3 Sets x 20 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Shoulder
Est. 0 min
8 exercises
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Crunch
3 Sets x 30 Reps
Fri
Arms Day
Est. 0 min
10 exercises
Cable Lying Tricep Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 7 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 20 Reps
Sat
Leg Day
Est. 0 min
10 exercises
Barbell Front Squat
3 Sets x 10 Reps
Barbell Squat (Wide Stance)
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Any
[2023-07-17] Workout
Est. 0 min
6 exercises
Kneeling Side Bend
3 Sets x 8 Reps
Isometric Chest Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Child's Pose
3 Sets
Single-Leg Push-Up
3 Sets x 8 Reps
Supine Heel Touches
3 Sets x 8 Reps
