Home Workout: 4/5 Days - Week 7/8
Bulking
Beginner
Body
Plan Details
The Home Workout: 4/5 Days - Week 7/8 routine by KirstySmith4 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
See week 1/2 for full description. Weeks 5 and 6 change the warm up to skipping and change a number of the exercises. The tricep exercise is now tricep kickbacks, abs is reverse crunches, and shoulders is a barbell shrug.
Routine detail
Day 1
Arms (legs)
Est. 56 min
10 exercises
Burpees
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Gyroscopic Ball
2 Sets
Dumbbell Lunge
3 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Gyroscopic Ball
2 Sets
Dumbbell Lunge
3 Sets x 10 Reps
Yoga
1 Set
Day 2
Abs (chest/back)
Est. 54 min
10 exercises
Burpees
1 Set
Air Bike
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 10 Reps
Yoga
1 Set
Day 3
Legs (arms)
Est. 57 min
10 exercises
Burpees
1 Set
Barbell Lunge
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Glute Kickback
3 Sets x 20 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Glute Kickback
3 Sets x 20 Reps
Barbell Curl
3 Sets x 10 Reps
Yoga
1 Set
Day 4
Back and Chest (abs)
Est. 46 min
10 exercises
Burpees
1 Set
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbell Squeeze Press
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbell Squeeze Press
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Yoga
1 Set
Day 6
Full Body (optional)
Est. 63 min
14 exercises
Burpees
1 Set
Dumbbell Alternating Bicep Curl
2 Sets x 15 Reps
Air Bike
2 Sets x 30 Reps
Dumbbell Lunge
2 Sets x 15 Reps
Dumbbell Deadlift
2 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 15 Reps
Reverse Crunch
2 Sets x 30 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Gyroscopic Ball
2 Sets
Oblique Crunch
2 Sets x 30 Reps
Glute Kickback
2 Sets x 15 Reps
Dumbell Squeeze Press
2 Sets x 15 Reps
Yoga
1 Set
