Beginning
Bulking
Beginner
Machine strength
Plan Details
The Beginning routine by ventya is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Back
Est. 55 min
8 exercises
Machine Assisted Pull-Up
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Tue
Biceps and Forearms
Est. 76 min
11 exercises
Machine Assisted Chin-Up
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Dumbbell Preacher Curl
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Wed
Legs
Est. 39 min
6 exercises
Bodyweight Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Thu
Shoulder
Est. 53 min
8 exercises
Machine Shoulder Press
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Weight Plate Shrug
3 Sets x 15 Reps
Fri
Triceps
Est. 58 min
9 exercises
Machine Assisted Dip
3 Sets x 15 Reps
Close Bar Try
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Single-Leg Bench Dip
3 Sets x 15 Reps
Sat
Chest
Est. 65 min
9 exercises
Push-Up
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 15 Reps
Dumbbell Decline Fly
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Sun
Abs
Est. 79 min
14 exercises
Sit-Up
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Side Bridge
3 Sets
Scissor Kick
3 Sets x 15 Reps
Toe Touches
3 Sets x 15 Reps
Hip Raise
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Plank
3 Sets
Planks with Steps
3 Sets x 15 Reps
