aaronjp1889

Jul 29th 2023

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aaronjp1889's7 Day Plan

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7 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Rough out

Push 12 exercises, 0 min

Barbell Bench Press	6x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dip	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Smith Machine Shoulder Press	4x8 reps	rest: 60s
Machine Seated Tricep Dip	4x8 reps	rest: 60s
Machine Incline Chest Press	4x8 reps	rest: 60s
Machine Deltoid Raise	4x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s

Pull (thickness) 11 exercises, 0 min

Pull-Up	4x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Rope Seated Row	3x8 reps	rest: 60s
Treadmill Running	3x8 reps	rest: 60s
Cable Incline Bicep Curl	3x8 reps	rest: 60s

Legs (quad focused) 9 exercises, 0 min

Machine Seated Leg Curl	4x8 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x8 reps	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Machine Hip Abduction	4x8 reps	rest: 60s
Machine Hip Adduction	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Treadmill Running	4x8 reps	rest: 60s

Rest 0 exercises, 0 min

Chest / back (lat focused) 10 exercises, 0 min

Pull-Up	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s

Shoulder / arms 10 exercises, 0 min

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Legs (hamstring focused) 9 exercises, 0 min